CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ at the most, get moving!
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
Skills
Split Jerk Technique 1 x 4-6 reps of each (coach them up) (No more then 5-6 Minutes)
– No Bar Dips (use rig for a tactile que to stay shoulders over the hips and sit in the heels, Vertical Torso)
– No Bar Dip and Drives
– No Bar Dip, Drive, Catch/Punch (split feet and hold: Locked out arm, Active shoulder, front heel at proper alignment and knees over toes, back foot at proper alignment and heel is up and out…. Then Recover Front, Recover Back)
– Empty Bar Dip, Drive, Catch/Punch (making sure alignments and positions are good
Weightlifting
8 sets: (1) Power Clean + (2) Split Jerks, every 90 seconds
– try to end a little higher then last week but still focus on technique (especially if you need it, if you are comfortable with the lift then get a little heavy)… Next week might be a 1RM C&J…. 😉
Split Jerk (8 x 2)
Metcon
17′ Time Cap
Metcon (Time)
8 Rounds:
4 Front Squats from the floor
8 Bar Facing Burpees
*think 50% of 1RM Front Squat, or 185/125 RX+, 135/95 RX
– These should be Unbroken but very challenging, don’t spend too much time staring at the bar. Try to keep moving.
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)