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 –