WORKOUTS

6.13.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches choice. -hip/quad squat mobilityStrength5 sets: (3) Back Squats + (10) Single KB Squat Cleans - Every 3 minutes - moderate/heavy on squats, get to KB as quickly as possibleBack Squat (5...

6.10.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + quick stability/activation shoulder-hipsStrengthThink Circuit style training not for time but no real big rests. Keep moving from movement to movement until completed. 3 total...

6.9.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH mobility/stability (HS Hold on wall?)StrengthBuild up to roughly 90% quickly THEN EMOM for 10 Minutes 1 Rep at around 90-95% (Start pretty heavy so you don't have to...

6.8.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Squat Mobility/StabilityStrengthBack Squat 5 x 3, every 2 minutes - try to start around 80% build as you wishBack Squat (5 x 3)MetconMetcon (AMRAP - Rounds and Reps)12'...

6.7.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Couch Stretch/Banded Samson, Banded Lat stretch/puppy dogSkillsRobe Climb Technique (J-Hook drills) after a few practice reps try to go as EMOM as possible (depending on class...

6.6.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Snatch/OH Squat mobility-stabilityWeightlifting6 sets, every 2 minutes (1) Power Snatch + (2) Overhead Squat(1) Power Snatch + (2) Overhead Squats (6 sets)(1) Power Snatch + (2)...

6.3.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH Squat Mobility/stabilityWeightlifting*Legs might be fatigued so pick smart weights that let you get good quality reps in* Snatch 6 x (1.1.1) Drop and reset, full squat snatch...

6.2.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Squat mobility/stabilityStrengthBack Squat 4 x 5 Every 2 minutes. Start around 70% and build if you canBack Squat (4 x 5)MetconMetcon (AMRAP - Rounds and Reps)12' AMRAP 12...

6.1.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + shoulder activation, OH mobilityStrengthStrict Shoulder Press 3x(5,3,1+) After 2 warm up sets of 5 reps around 40-50% do working sets at 65%, 75%, and 85% every...

5.31.22

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + Couch Stretch & banded lat stretchCore3 sets not for time: 16 Dead bugs w/1 second hold each rep :30 Side plank each sideMetconMetcon (No Measure)Death by Burpees -25’ *When you...

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Belleville, IL 62226
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Call Us: 618-416-8677

mike@crossfitnucleus.com

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