CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 minute MAX Calorie Row (steady pace focus on technique)
-then-
BB Complex 3 rounds:
5 RDLs
5 Press & Stretch
5 Front Squats
-then-
Clean Position Stretches 3 rds:
10sec Squatting Quad
10sec Front Rack
10sec Front Squat
-then-
3PP,2PP,NoPause
-coaches Choice 3-5 minutes quick-
Weightlifting
1 warm up set with Cleans if need to.
8 x (1)Squat Clean + (2)Hang Squat Cleans . (2)Power Cleans
-each set has 5 reps-
-10sec drop after 2nd HSC-
(1)Squat Clean + (2)Hang Squat Cleans . (2)Power Cleans (8×1)
(1)Squat Clean + (2)Hang Squat Cleans . (2)Power Cleans
Metcon
Break up the C2B and HSPUs into manageable sets early and keep rest to a minimum.
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Front Squats 135/95
10 C2B
10 HSPUs
Cool Down/Stretch
1. Hurdler Forward & Backward
2. Figure 4 on back
3. Dragon-Lizard
