CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8 Minutes:
2 minutes gym runs
Karaoke
Lunge w/ a twist
1 leg RDL w/ a kick
high knees/butt kicks
Knee Hugs/ankle lifts
lateral lunges
Downward Dog to Shoulder roll
Yoga Shoulder stretch
10 Scorpion
10 Iron Cross
10 Rolling Sit-up to Straddle
Weightlifting
Snatch Position Stretches
3 x 10 Seconds each
1. Squatting Quad Snatch Grip
2. Snatch Grip OH Stretch
3. Snatch Grip OH Squat Hold
Coach up w/ Empty bar:
A. High Hang Snatch + Snatch from Knees + Snatch from Floor
(utilize pauses at each start position and catch)
-then-
B. Snatch from Knees + Snatch from Floor
-then-
C. Snatch from Floor
After coaching through each of the 3 drills go EOMOM.
– 26 Minutes continuous clock
4 x A (8 Minutes)
4 x B (8 Minutes)
5 x C (10 Minutes)
Snatch (5 x 1)
Metcon
Metcon (Time)
For Time:
21, 18, 15, 12 Thrusters
7, 6, 5, 4 MUs (ring or bar)
RX 95/65
RX+ MUs, RX 2:1 Burpee C2B
Cash Out
4 x GH Raises or Rev Hypers
-and-
Iron Scap or Band Pull Aparts
-and-
DB Curls