CrossFit Nucleus, CrossFit Nucleus – CrossFit
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(1)Spider Man Lunge w/Twists
(1)Knee Hug into Hip Flexor Lunge
(1) Leg Kicks
(1) High Knees
(1) Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Kips on Pull Up Bar
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
10 – Push Ups
5 – Downward Dog to Cobra (1-2 Breaths each position
– Arm Circles and Wrist Circles
— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
Clean Position Stretches 3 x :15
– Squatting Quad
– Front Rack
– Front Squat
3 Rounds for Time:
21 Hang Power Cleans 135/95
Try to get the cleans done in 2-3 quick sets then stay smooth on the runs. Limit your time just sitting still. Try to keep moving even if it isn’t the fastest pace!
Strict Shoulder Press
– 6 x 3
– No Clock, No Legs
– Squeeze the BUTT and STOMACH the entire time
– keep elbows forward on way up and down, slightly infront of bar at bottom of the lift.
Shoulder Press (6 x 3)
Banded Pillar Presses 4 x 10/10 w/ 1-2 second Pause at full arm extension
– Connect Blue/Red Band to rig, stand perpendicular to the rig holding band at the chest, then straighten arms resisting the band wanting to twist you towards the rig, hold for a 1-2 count then bring back slowly. 10 reps each side, 3-4 sets Go SLOW and be in CONTROL with these!
Stretch in between sets for 1-2 minutes!