CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
(Include a few DB Snatches or Max Height Squat Jumps, Start getting explosive)
THEN
2′ Front Rack Mobility
– Elbows on Floor/Puppy dog/Childs pose (hold for 2′)
Weightlifting
10′ Build to a heavy Squat Clean Across 5 sets (every 2 Minutes)
– This is not an attempt for a 1RM, not enough time dedicated to this section. Just build up to something heavy to prep for the workout that will follow.
Squat Clean (5 x 1)
Metcon
2018 CrossFit Team Series Event 2 (Time)
For time/7′ Time Cap
20 Squat Cleans 135/95
20 Squat Cleans 185/135
20 Squat Cleans 225/155
*Scaled weights are 95/65, 135/95, 155/105
(scale more as needed)
**If you are in the Team Series these are to be Synchro Squat cleans and utilize a judge if possible to count reps and be sure you are hitting the standards of the movements.
Metcon
If you are in the team Series this will be FOR TIME with a 15′ Time Cap
BUT
If you are not in the Team Series just work throught the 5 rounds steady NOT FOR TIME
2018 Team Series Event 4 (Time)
5 Rounds for time/15′ Time Cap
50 Double Unders (each)
50′ DB OH Walking Lunge 50/35
*Team series the Lunges must be Synchro and go out 25′ then come back 25′
**My suggestion is to switch hands every 25′ to work each side evenly.
**Please do NOT drop DB’s from overhead so we can preserve the lifespan of our equipment. Thank you!
Scaled: Single Unders, 35/20lb DB’s
Cool Down/Stretch
:60 each
– Couch Stretch
– Frog
– Seated Straddle(sit on abmat if needed, it helps)
-Pigeon
– Puppy dog
– Twisted Cross
– Forearm/Wrists stretch on floor