CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
-3 rds: 8 reps each
–Good Mornings, OH Squat, Hang Muscle Snatch, Snatch Grip Press
-then-
400m Run
Snatch Position Stretches
:30 each/1 round
– squatting quad
– OH lockout
– OH Squat
Weightlifting
5×5 Hang Squat Snatch
– every 2 minutes/10 minutes total
3 minutes transition to the Rig
5×3 Back Squats
– every 2 Minutes/10 Minutes
Total time 23 minutes start at 10 after start of class.
Hang Snatch (5×5)
Back Squat (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
20 T2B
20 Thrusters 95/65
20 Burpee Box Jump Overs 24″/20″
RX+ 115/75 (should be able to almost get all 20 unbroken round 1)
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side