WORKOUTS
2.24.20
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + OH Mobility + Squat Mobility + Ankle MobilityStrengthOverhead Squat - set up, execution, common faults/fixes - 5 x 3, Every 2 minutes @2211Overhead Squat (5 x...
Suicide Awareness WOD
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public Whiteboard
2.21.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + T-Spine Mobility + OH Mobility + Squat Mobility + Snatch Position StretchesWeightliftingBurgener warm up/3PP Nucleus Mix - Empty bar reps - Snatch 6 x 1.1 - Every...
2.20.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Lat Stretch with bands + Band Pull ApartsStrengthStrict Pull Ups 5 sets with 5 or more reps Rest :60 THEN 5 Sets DB Back Rows 1-Arm (8 reps each arm) Rest...
2.19.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up - 3' Dynamic, DB Complex 3 sets + Hip w/ Band + Ankle w/ Band + Sling ShotStrengthBack Squat 3 x (15, 12, 10) - Every 2:30Back Squat (3 x 15, 12, 10)Metcon : Metcon (4...
2.18.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Front Rack Mobility + Overhead MobilityStrengthPush Press 5 x 3, with 1 second hold at top of each rep - Every 2 MinutesPush Press (5 x 3)MetconMetcon (Time)21-15-9...
2.17.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Hamstring/Hip Mobility + Low Back/Trunk ActivationStrengthDeadlift Tempo @3011 5 x 4, every 2 minutes - 3 seconds on way down - Use bands if you want toDeadlift (5 x...
2.15.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Coaches Choice Warm Up (Coach Lindsey) Metcon TBA
2.14.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Front Rack Stretch + Hip Flexor/banded samson stretchWeightliftingClean Complex (5 sets, every 2 Minutes) Power Clean + Hang Power Clean + Hang Squat Clean + Squat...
2.13.2020
CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice Warm Up + Banded Chest stretch/press + Banded Face pulls around rig w/ high and outside elbowsStrengthBench Press 4 x 10, every 2 minutesBench Press (4 x 10)MetconMetcon (AMRAP...