CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover symmetry before class 7 Rep Activation
8′ Coaches warm up
MOBILITY
– 2 x 3-5 Squat Therapy on Wall
– :45/:45 Banded Hip Flexor Stretch on Rig
– 10 Russian Baby Makers w/ 3 seconds pause at bottom and top
Weightlifting
Squat Clean Primer/Specific warm up w/ Empty Bar
Then Heavy Squat Cleans 6 sets of (1.1.1) Every 2 Minutes
*Basically a drop and reset*
**When recording it will look like 3 sets of 1, from the disconnect of the bar**
Squat Clean (6 x 3)
Metcon
Double Vision Wodapalooza 2019 (Time)
12 Minute Time Cap
15-12-9-12-15
Double DB Snatch
Burpee Box Jump Overs (24″/20″)
RX+ DBs = 40/25
RX DBs = 35/20
RX CAN do Burpee Step Overs if you need to
**Go Fast**
Cool Down/Stretch
Seated Hamstring Stretch
Twisted Low Back Stretch
Forearm Stretch
Calf/Achilles Stretch on Floor/rig/wall/plate/db
