CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP
:30 Row Sprint/:30 Burpees
10 Sling shot steps
10 Band Pull Aparts
10 Empty Bar Hang Power Snatch
10 Overhead squats/Snatch Balance-Drops
5 Rolling sit ups
5 Box Jumps, step down 20-24″
(Aim to get deep into your 3rd round, move fast get sweaty and make it feel like work)
– The better/faster we get our body sweaty and warm the better the Snatches will go!
GO DIRECTLY into Mobility and ramp up sets….
Mobility
2 rounds :20 each
– Squatting Quad Snatch Grip
– Snatch Grip OH Lockout (BIG STRETCH)
– Snatch Grip OH Squat sit at the bottom and stay active
Weightlifting
5 Minutes
– As a class get a few ramp up sets of Snatches 3 reps(resets), add weight 2 Reps(resets), add weight 1 Rep
– move quick
THEN
10 Minutes to Build to a heavy 1 Rep Squat Snatch
2 Minutes to take bar weight down to 80-90% (load by feel)
10 Minutes EMOM 2 Squat Snatches at 80-90% (drop & resets)
Squat Snatch (Heavy 1 rep)
Squat Snatch (10 x 2)
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
Cool Down/Stretch
– Butterfly
– Z-Stretch
– Hurdler Stretch
– Pigeon Stretch
SWITCH Sides