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Archive for the Workouts Category

12.29.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 1: 5 sets: every 90 seconds – 60 DUs (45 seconds rest at least) – DU progressions as needed 2: Kipping Technique – shoulder retractions 3×5 – push/pull 2x 5 – push/pull-knee raise 2×5 – hip pops on floor 10 […]

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12.28.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Primer: 1000m Row -then- 2 smooth rounds: 8 Good Mornings 8 Press 8 Hang Muscle Cleans 8 Front Squats w/ pause T bottom -then- Clean Position Stretches: 2x:10 1-Squatting Quad 2-Front Rack 3-Front Squats Weightlifting (1.1.1) Squat Cleans – 8 […]

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12.27.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 rounds: 10-15 Burpees (1 minute) 10 rolling sit-ups 10 sling shot steps (L&R) 15 Unbroken Wall Balls (smooth) or KB Goblet Squats (slow & smooth) Weightlifting 20 minutes to find 3RM Back Squat – build up over at least […]

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12.23.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Quick Dynamic (No Measure) 400m Run (1)Spider Man Lunge w/Twists (1)1Leg RDL w/High Kick (1)Knee Hug into Hip Flexor Lunge (2) Carioca (1) Lateral Lunges (1) High Knees (1) Butt Kicks (3) Sprint/Fast Runs (dig through the middle) (1) Walking […]

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12.22.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Double Unders 60 Reps or Skills/drills – Every 90 Seconds X 4 Rounds THEN 5′ AMRAP Agility Ladder (quick Feet) Plyo Hops (practice rebounding, small hurdles or 20-24″) Metcon Metcon (AMRAP – Rounds and Reps) 30′ AMRAP – 750/600m Row […]

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12.21.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Minute Freestyle Dynamic Gym Runs THEN BB Complex 3 x 5 reps – Good Morning – Hang Muscle Clean – Press/Push Jerk – Back/Front Squat THEN Clean/Jerk Position Stretches – Squatting Quad Clean Grip – Front Rack – OH […]

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12.20.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 15/10 Cal Row (30-45 Seconds hard) 10 Burpees over Rower (30-45 Seconds hard) 5 Tempo Push Ups (slow on the way down… 2 seconds) 10 Tempo Band Pull Aparts (2 Second pause at end range of motion) Weightlifting […]

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12.19.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 3 Rounds: 10 Rolling sit-ups 10 Burpees 16 KB Lateral Lunges THEN (1) Spiderman Lunge w/ Twist (1) 1-Leg RDL w/ High Kick (2) Carioca (1) High Knees (1) Butt Kicks (2) High Skips (1) 2 feet Long Jumps 40′ […]

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12.16.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up Primer: (go full speed, this isn’t supposed to feel good but will help for rest of day) 8 Minute AMRAP 15/10 Calorie Row 14 KB Goblet Walking Lunges 35/25 7 Burpees 5 Kips (hollow to superman, stay tight and loosen […]

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12.15.16

CrossFit Nucleus, CrossFit Nucleus – CrossFit Warm-up 2 Options: 1: (DU stud) Every 90 Seconds do 60 DU’s x 5 Rounds = 7:30 2: DU Skill Progression with Coach (Power Jumps, Tempo, DU Practice) THEN Rope Climbing Technique: 3 x 3 Either J-Hook plus climb to 1 […]

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