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