CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Foam Roll: Lats and Hip Flexors (5 Minutes)
3 Rounds:
15 Russian KB Swings 53/35
10 Goblet Squats 53/35
15 Band Pull Aparts (red)
10 Rolling Sit Ups
Skills
Clean work (light weight 75/55) or Technique plates
(What is 3Part Pause, 2Part Pause, NO Pause?
Start, After 1st Pull to ensure good movement pattern, Take off position)
Following Drills 3PP, 2PP, NoP
– Deadlift
– Straight Arm Pull (Clean Pull)
– Clean High Pull
– Muscle Clean
– Power Clean
– PC + Front Squat
– Squat Clean
Weightlifting
8 x 1.1 Power Clean + Front Squat
* each set = PC+FS (rest 10 seconds) then PC + FS
Power Clean + Front Squat (8 x 1.1)
Power Clean + Front Squat
Metcon
Metcon (No Measure)
EMOM x 15 Minutes
5 Push Press from floor
10 Burpees
15 Box Jumps 24″/20″
*Choose heavy but a weight that you can go unbroken with for 5 Push Press, unbroken at least 4 of 5 sets
Cool Down/Stretch
1. Chest and Lats on Rig
2. Puppy Dog
3. Hip Flexor and Hamstring
