CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
PVC 2 rounds: 8 reps each
– pass throughs
– torso twists
– leg swings
– good mornings
– OHS
BB Complex 3 Rds: 5 reps each
– RDLs
– Press
– Back squat
Position Stretches:
3 rds – 10 seconds
– Front Rack
– OH Lockout
– Split Left
– Split Right
Skills
10-15 Minutes Split Jerk
– lots of reps
– pause in Recieving positions
– add weight (not too heavy but add by feel)
Gymnastics
Shoulder stability in HS against wall:
3 rounds:
10 shoulder shrugs
10 shoulder taps
10 thigh taps
30 Second active hold
Weightlifting
DB bench press
3×10
-2 warm up sets
– every 2 minutes
DB Bench Press
Dumbbell bench press
Metcon
Metcon (No Measure)
Every 4 minutes, 4 sets.
400m run
10 rolling V-Ups
Cool Down/Stretch
1/2 saddle forward and back
Pigeon
Figure 4/thread needle
Lat on rig
Chest on rig
Puppy dog
Supine extended leg
Forearm/wrist
Calves/Achilles
