Call Us: 618-416-8677

Archive for the Workouts Category

12.17.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Hip halo/sling shot activation before class 8’ Coaches Choice – then – Front rack mobility – pvc on Bench/box/rower – wrist stretch w/band on rig Weightlifting Power Clean – 15’ to find 1 RM Then @15:00 5’ […]

Read more

12.15.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 8′ Coaches Choice (coach Chris) Metcon TBA

Read more

12.14.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 8′ Coaches Choice -then- MOBILITY – Lacrosse Ball Hip/Glute – 2′ each side – PVC Shoulder Stretches 1-2′ each side Weightlifting SUPERSET – 6 sets, every 2:00-2:30 Deadlift (3 Reps) Bench Press (5 Reps) Deadlift (6 x […]

Read more

12.13.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 5-6′ Coaches Choice -then- MOBILITY – T-Spine Foam Roll (2′) – Couch Stretch (1′ each side) Plyometrics 2 Rounds – :40 work each station, EMOM 1: Ladder Drills (quick feet, simple, no jumping) 2: Low Hurdles Laterally […]

Read more

12.12.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 8′ Coaches Choice -then- MOBILITY – Banded Ankle 1′ each side – Sumo Squat Hold for 2′ OR (Pass the MB Game) – Samson Stretch :30 each side Weightlifting SUPERSET – 6 sets, every 2:00-2:30 Back Squats […]

Read more

12.11.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 8′ Coaches Choice -then- MOBILITY – Banded Shoulder Opener – LB Traps/upper back Skills Ring Muscle Up 3 x 5-10 Kips on Rings/Bar (focus on feet together at all times, big push/pull on bar initiated with and […]

Read more

12.10.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up 8′ Coaches Choice -then- MOBILITY – Front Rack PVC – Banded Samson on Rig (hip flexor) Weightlifting SUPERSET – 6 Sets Every 2:00-2:30 Power Clean (2 Reps) Strict Chin Ups (3-5+, More then Yesterday) Power Clean (6 […]

Read more

12.7.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Sling Shot and Crossover Symmetry before class. 8′ Coaches Choice -then- MOBILITY – Lacrosse Ball Hip/Glute Wall/floor – Banded Shoulder distraction Weightlifting SUPERSET – 5 sets Deadlift (4 Reps) Bench Press (7 Reps) – Every 2:30 – […]

Read more

12.6.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Foam roll/Mobility anything you want before class. A full class so be ready to move from piece to piece, doing new stuff, practicing skills, and a fun partner sprint/interval workout! 8′ Coaches Choice -then- Plyo Circuit Plyometrics […]

Read more

12.5.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit View Public Whiteboard Warm-up Sling Shot work before class!! (get those hips/Glutes Firing) 8′ Coaches Choice – then – MOBILITY – Banded Hip Opener/Flexor(1′ each side) – Foam Roll T-Spine (2′) Weightlifting SUPERSET! 5 sets Every 2:30 Back Squats (7 reps) […]

Read more