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