CrossFit Nucleus, CrossFit Nucleus – CrossFit
8′ Coaches Choice
(Include a few DB Snatches or Max Height Squat Jumps, Start getting explosive)
2′ Front Rack Mobility
– Elbows on Floor/Puppy dog/Childs pose (hold for 2′)
10′ Build to a heavy Squat Clean Across 5 sets (every 2 Minutes)
– This is not an attempt for a 1RM, not enough time dedicated to this section. Just build up to something heavy to prep for the workout that will follow.
Squat Clean (5 x 1)
2018 CrossFit Team Series Event 2 (Time)
For time/7′ Time Cap
20 Squat Cleans 135/95
20 Squat Cleans 185/135
20 Squat Cleans 225/155
*Scaled weights are 95/65, 135/95, 155/105
(scale more as needed)
**If you are in the Team Series these are to be Synchro Squat cleans and utilize a judge if possible to count reps and be sure you are hitting the standards of the movements.
If you are in the team Series this will be FOR TIME with a 15′ Time Cap
If you are not in the Team Series just work throught the 5 rounds steady NOT FOR TIME
2018 Team Series Event 4 (Time)
5 Rounds for time/15′ Time Cap
50 Double Unders (each)
50′ DB OH Walking Lunge 50/35
*Team series the Lunges must be Synchro and go out 25′ then come back 25′
**My suggestion is to switch hands every 25′ to work each side evenly.
**Please do NOT drop DB’s from overhead so we can preserve the lifespan of our equipment. Thank you!
Scaled: Single Unders, 35/20lb DB’s
– Couch Stretch
– Seated Straddle(sit on abmat if needed, it helps)
– Puppy dog
– Twisted Cross
– Forearm/Wrists stretch on floor