CrossFit Nomad

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

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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.



    Work up to a Heavy Single at each:

    Pause Front Squat
    Tall Clean
    Squat Clean



    2 Pull Up
    4 Hand Release Push Up
    6 Squat


    L-3, L-2

    2  Jumping Pull Ups
    4 Hand Release Push Up
    6 Squat


    L1, Beginner

    2  Ring Rows
    4 Wall push ups
    6 Squat