Call Us: 618-416-8677

7.14.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

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

Power Clean Specific warm up:

BB Complex – 5 reps each – 3 Rounds

– RDLs, Hang Power Cleans, Thrusters, :15 rest

Clean Position Stretches :20-:30 Each, 1-2 rounds (coaches choice)

1 – Squatting Quad

2 – Front Rack

3 – Front Squat

THEN

5 Sets of Power Clean Cycling 155/105lbs

– :30 Work, :30 Rest

– Max Reps each work cycle, try to stay consistent

Metcon (5 Rounds for reps)

Max Reps Power Cleans :30 work/:30 Rest

– 5 Sets at 155/105lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

5/5 DB Snatch 75/50

20 T2B

80′ OH Plate Walking Lunges 45/35

*Lunges go from first full matt to the turf and back

Each Matt is 1 Rep/ 20 matts total

Cool Down/Stretch

Figure 4, Kneeling Hamstring, Couch , Samson/hip flexor, z stretch, Hurdler stretch, Pigeon Stretch

– Do as much as you can –