CrossFit Nomad

Crossfit Nomad is a world-class CrossFit facility located in Madison, AL

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  • Get leaner and stronger
  • Feel more positive and energetic
  • Reduce injury, illness and disease
  • Improve performance at chosen sport(s)
Learn about CrossFit
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  • World-class, passionate coaches
  • Life-changing programs
  • Welcoming and motivational atmosphere
  • State-of-the-art facilities
Meet our coaches
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  • Friendly, accessible beginner program
  • Small group classes w/ expert coaching
  • Convenient schedule
  • ¼ the cost of personal training
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Workout of the Day

  • August 20, 2014

    Warm-Up 8 min

    Burgener Warm-up

    Barbell mobility

     

    We are working on technique and progressions for the Clean.  Work on each lift to make as perfect as possible.  Do not try to PR each lift, they are progressions for the Squat Clean.  We will work about 10-15 minutes on each progression.  Everyone wants more coaching on the Olympic Lifts, so this is a great day to attend class.  You may ask “Why do we have these days”?,  My answer, so we can look like this:

     Watch this video: Chad Vaughn Slow Motion Clean and Jerk

     

     There will be short WOD at the end.

     

    Strength

    Work up to a Heavy Single at each:

    Pause Front Squat
    Tall Clean
    Squat Clean

     

    WOD

    AMRAP8
    2 Pull Up
    4 Hand Release Push Up
    6 Squat

     

    L-3, L-2

    AMRAP8
    2  Jumping Pull Ups
    4 Hand Release Push Up
    6 Squat

     

    L1, Beginner

    AMRAP8
    2  Ring Rows
    4 Wall push ups
    6 Squat