WORKOUTS
CrossFit – Tue, Feb 7
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice +Hamstring floss/Lat stretch on the rig(3) Power Cleans + (1) Jerk (5 sets (3) Power Cleans + (1) Split Jerk Every 2 minutes)3 touch and go power cleans plus 1 jerk (either split or power)Risky...
CrossFit – Mon, Feb 6
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Squat MobilityBack Squat (15' to build to a 3 rep max - shoot for 3-4 heavy working sets -)Shadows of 20.2 Monster Games Online Qualifier 2023 (AMRAP - Rounds and Reps)16’ AMRAP 4 Hang Squat Cleans 8 Toes to...
CrossFit – Fri, Feb 3
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Front Rack/Squat MobilityFront Squat (5 x 3 @33X1 - Stick to tempo and focus on active pause at bottom - NO Bouncing, Control the weight at all times, use some speed on the way up)Metcon (AMRAP - Rounds and...
CrossFit – Thu, Feb 2
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Snatch Mobility/StabilitySnatch (6 x 4, Drop and reset - Build up to about 80% for a single quickly then drop to 60-70% - Use a weight between 60-70% - Rest 1:00-1:30 between...
CrossFit – Wed, Feb 1
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitSkill Handstand Push UpHandstand Push Ups - Tripod, Strict, KipMetcon (Time)8 Rounds for time: 4 Wall Walks 8 Burpee Box Jump Overs 16/13 Calorie Row
CrossFit – Tue, Jan 31
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Banded Hamstring, ankle flossDeadlift (5 x 3 Deficit Deadlift + 3 Seated Box Jumps)Control the weights down and use speed on way up. Mobility will be the deciding factor on your deficit....
CrossFit – Mon, Jan 30
CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Front Rack/Overhead Mobility3 reps of (1) Front Squat + (1) Split Jerk (6 sets, Every 2 Minutes - 60-70% Clean & Jerk)Front Squat + Split Jerk + Front Squat + Split Jerk + Front Squat + Split Jerk12.2...
CrossFit – Fri, Jan 27
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Front Rack/Front Squat Mobility Test Day!!Squat Clean (20 Minutes to build up to a 1 rep max Squat Clean. Lets get it!)Metcon (AMRAP - Rounds and Reps)7' AMARAP 5 Front Squats 135/95 3 Bar...
CrossFit – Thu, Jan 26
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Chest/Shoulder mobility/stabilityBench Press (15 Minutes to find a 2 rep max - shoot for around 5 sets once warmed up)Metcon (Time)For Time - 20' time cap 50 Burpees 35 KB Swings 53/35 20...
CrossFit – Wed, Jan 25
CrossFit Nucleus, CrossFit Nucleus Swansea - CrossFitWarm UpCoaches Choice + Calf/Achilles stretchSkill: Double UndersWork through some double under progressions with built in rest Singles, power jumps (with hands, slow rope), Tempos, doubles. triples??Metcon (No...