CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ AMRAP – Move steady and get warmed up
200m Run
5 Rolling Sit Ups
10 Band Pull Aparts
15 Russian KB Swings 53/35
20 Air Squats
Mobility
Front Rack/Overhead
1 – PVC Underhand grip on box for :60-:90
2 – Lacrosse Ball/Foam roller Pec/Shoulder smash :60 Each side
3 – BB Front Rack Hold :30-:60
4 – BB OH Lockout :30-:60
5 – BB Front Squat Hold :30-:45
Weightlifting
15′-20′ To find 1RM Clean Complex (Squat Clean + Front Squat + Jerk)
– do at least 7 sets every 2 minutes if you are just working technique
Clean + FS + Jerk (1RM)
Squat Clean + Front Squat + Jerk
Metcon
Metcon (Time)
For Time:
30 Calorie Row
30 Thrusters (95/65)
– Rest :60
25 Calorie Row
25 Thrusters (95/65)
– Rest :60
20 Calorie Row
20 Thrusters (95/65)
* 20′ Time Cap
* Scale Thrusters if you think it will take you more then 4 sets to get through any of the sets
Go for as big of set as possible everytime you pick up the Barbell, you have a rest waiting for you when you get done so push yourself into a dark place on those thrusters! (its all about the squat!)
Cool Down/Stretch
Legs, Lats, Everything!
