CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.