CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Early Birds before class starts DO Activation Crossover Symmetry 5-8 Reps depending on time.

– Set your shoulders back every rep and emphasize the 2 second holds at end range of motion

– Do this correctly and it will pay off today and tomorrow!

8′ General Warm up Coaches Choice

– Scap push ups, rolling sit-ups, Downward dog to cobra, table tops

– BB complex


Split Jerk – coach it up

– No barbell footwork drills, empty barbell drills

– light weight drills


Split Jerk

– 5 x 3 from the Rig every 2 minutes

– Challange yourself with moderate weight but be able to bring it back to shoulders every rep

Split Jerk (5 x 3)


Metcon (Time)

5 Rounds for time:

20 Calorie Row

15 Abmat Sit-Ups

10 Push Press 135/95

* No Jerks, use your arms to finish the S2OH

Cool Down/Stretch

– Forearm Stretch

– Yoga Shoulder Opener

– Butterfly Stretch

– Cobra

– Puppy Dog Stretch