CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP
30 DU’s/Jump Rope
5 Inch Worm w/ Push Up
5 Kipping Pull Ups/Ring Rows
10 Box Jumps (20″)
Weightlifting
(20 Minutes)
Clean/Jerk Position Stretches 3 x :10 each
1: Squatting Quad
2: Front Rack
3: Front Squat
4: OH Lockout
5: Right leg Split Lockout
6: Left Leg Split Lockout
-then-
1RM Clean & Jerk
– Squat clean
– Be tight in dip and aggressive AF on the Jerk!
Squat Clean and Jerk (1RM)
Metcon
Aiming for a 30 Minute Time Cap
5k Run (Time)
Max Effort 5k Run
Cool Down/Stretch
lets focus on using 6-10 Minutes of Solid static stretching after training!
-Use bands/Foam roller/Lacrosse Ball/or just basic stretch holds
– think :45-2:00 EACH Hold!
