CrossFit Nucleus, CrossFit Nucleus – CrossFit
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Weightlifting
Clean Position Stretches 3×10
– squatting Quad
– front rack
– front squat
Empty bar Clean Technique
– high hang high pull, power Clean, squat clean
– mid thigh
– just above knees
(Focus positioning and footwork)
Hang Squat Clean
– 6 x 2 Every 2 Minutes
– Record your best completed lift in Wodify.
Hang Clean (6 x 2)
Metcon
Metcon (Time)
5 Rounds:
8/8 DB Front Rack Lunges (50/35)
15 Burpees to 6″ Target (pull up bar)
8 Strict Chin Ups/Supinated Grip Ring Rows
17′ Time Cap
Cool Down/Stretch
8 Minutes Minimum Coaches Lead