CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ PVC on Bench or box/Banded Front Rack

+ Clean Position Stretches

Weightlifting

Squat Clean – coach it up

– set up, execution, common faults

– empty bar/light reps

– utilize 3 part pauses to dial in good movements

THEN

Every 90 seconds do 1 rep

8 x 1 Squat Clean

– build to a 1 rep max

– utilize power cleans if your front rack does more harm then good

Squat Clean (8 x 1)

Power Clean (8 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

10 DB Step ups w/ single DB 35/25 to 24″/20″ box

10 C2B Pull Ups

10 Box Jump Overs 24″/20″

10 T2B

– Step ups are 5 on each leg, go up and down on same leg for 1 rep and alternate each leg until you get 10 total reps.

Cool Down/Stretch