CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4:00 Hip Flexor/Quad/IT Band Smash
-then-
2 Rounds:
20 Calorie Row
20 Russian KB Swings
Weightlifting
(25 Minutes)
Clean/Jerk Position Stretches 3 x :10 (no Breaks)
1. Squatting Quad
2. Front Rack
3. OH Lockout
4. Left leg Front Split OH Lockout
5. Right Leg Front Split Lockout
-THEN-
5 Sets of 2 Power Cleans + 1 Split Jerk
– EOMOM
-then-
Back Squat 3×3
– add 5-10lbs from last week if you can
– EOMOM
(2) Power Cleans + (1) Split Jerk (5 sets)
2 power cleans + 1 split jerk
Back Squat (3×3)
Metcon
Metcon (Time)
5 Rounds for time:
20 Push Ups
100ft Walking Lunges
Cool Down/Stretch
1:30-2:00 Each!!!
(10-15 Minutes of stretching)
1. Couch Stretch/quad Stretch (half saddle)
2. Kneeling Hamstring/Banded
3. Figure 4/Pigeon Stretch
4. Supine Extended leg Twist