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...

CrossFit Nucleus

350 Old Fullerton Rd,
Belleville, IL 62226
Map

Call Us: 618-416-8677

mike@crossfitnucleus.com

Recent Posts