CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

(Move through this quickly)

750/650m Row

-then-

2 Rounds: 10 reps each

Rolling Sit-Ups

Push Ups

BB RDLs

BB Front Squats

BB Hang Muscle Clean

Mobility

Clean Position Stretches:

(3x10Seconds each)

– Squatting Quad

– Front Rack

– Front Squat

Skills

Squat Cleans

– Setup, execution

– 1 set empty bar from mid-shin 3 reps, 1 set light weight 3 reps

Weightlifting

6 x 3 Squat Cleans (touch and go)

– E2Minutes

Squat Clean (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

50 DU’s (100 Singles)

25 Burpees

10 Power Clean (135/95)

Cool Down/Stretch

Top 3:

– Calf/Achilles

– Hip Flexor

– Hamstrings/low back