CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Early Birds before class starts DO Activation Crossover Symmetry 5-8 Reps depending on time.
– Set your shoulders back every rep and emphasize the 2 second holds at end range of motion
– Do this correctly and it will pay off today and tomorrow!
8′ General Warm up Coaches Choice
– Scap push ups, rolling sit-ups, Downward dog to cobra, table tops
– BB complex
Skills
Split Jerk – coach it up
– No barbell footwork drills, empty barbell drills
– light weight drills
Weightlifting
Split Jerk
– 5 x 3 from the Rig every 2 minutes
– Challange yourself with moderate weight but be able to bring it back to shoulders every rep
Split Jerk (5 x 3)
Metcon
Metcon (Time)
5 Rounds for time:
20 Calorie Row
15 Abmat Sit-Ups
10 Push Press 135/95
* No Jerks, use your arms to finish the S2OH
Cool Down/Stretch
– Forearm Stretch
– Yoga Shoulder Opener
– Butterfly Stretch
– Cobra
– Puppy Dog Stretch