CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– overhead mobility & Stability – shoulder activation
Weightlifting
Split Jerks
-set up, execution, common faults/fixes
– No BB Footwork, empty bar tall jerks, empty bar jerks
6 x 3, light weight technique
– Every 2 minutes
Split Jerk (6 x 3)
Metcon
Score 1 = Max Muscle Ups/Chin Ups/Ring Rows
Score 2 = Rounds/Reps 50m = 1 rep
Metcon (AMRAP – Reps)
20′ AMRAP
500m Row
MAX Ring Muscle Ups Unbroken
– Strict Chin Ups MAX Reps
– Band Chin Ups 10 reps
– Ring Rows 15 reps
Score 1 = Max Muscle Ups
Metcon (AMRAP – Rounds and Reps)
Max Rounds/Reps
Score 2
– 50m = 1 rep
(bike 100m = 1 rep)
Cool Down/Stretch
lats, lats, lats, chest, shoulders, low back, wrists/forearms