CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
BB Complex X4 w/ 45/35lb
5 – RDL’s
5 – Behind the neck Presses
5 – Back Squats
Skills
Split Jerk Technique:
1 – Footwork drills w/ No Bar
– Straddle bar so Receiving position is not to narrow.
– 2 x 5 reps
2 – Dip Drills w/ Pause
– 2 x 5 reps
3 – Dip (pause), Extend up to Toes (Pause), Split Jerk (hold receiving position)
– 2 x 5 reps
4 – Tall Jerks
– 2 x 5 reps
Weightlifting
Back Squat – 2-3 Warm up sets
6 x 2-3 @ 80-90% (Every 2 Minutes)
– I’d like at least 4 sets be at heaviest weight
Shoulder press 1-2 warm up sets
3 x 5 @10×1 (Every 2 minutes)
Back Squat (6 x 2-3 reps at 80-90%)
Shoulder Press (3 x 5 @10×1)
Metcon
Start at 40 minutes after class starts.
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
5 – S2OH (135/85)
10 – Burpee Box Jumps 24″/20″
15 – Deadlifts (135/85)