CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 sets of 5 reps each movement BB Complex
– RDLs
– Press from behind the neck
– Back Squats
1 x 5 Reps Burgener Warm up
1. Down Up – Speed on bar/hips
2. Elbows high and outside – Keep Bar Close to body
3. Muscle Snatch – Shoulder strength
4. Snatch Drops – Footwork speed/consistency
5. Snatch Balance/OHS – Speed under bar
Snatch Position Stretches
2 x 10 seconds each
– Squatting Quad Snatch Grip/hook Grip
– Overhead Hold, Press and Pull Back
– Overhead Squat hold (low as possible, knees out!!!)
Weightlifting
10 Minutes to build up to a Heavy Hang Snatch (squat or power)
– This is WOD 1a in Tag Team throw down, so get comfortable with a weight you know you can hit!
3 x 3 Snatch Push Press from Rig EOMOM
– Start light on this one if you are not familiar with it.
Back Squats – 1RM if feels good
6 x (5,5,3,1,1,1)
Hang Snatch (1RM)
Snatch Push Press (3 x 3)
From back rack, snatch grip push press
Back Squat (1RM)
Metcon
Metcon (AMRAP – Reps)
8 Minute Ladder
2.2.4.4.6.6.8.8…..
Overhead Squats
Box Jump Overs 24″/20″
RX+135/95
RX 95/65
Cash Out
Super Set
1. Hip Extensions 3 x 10-15
2. Max Rep DU’s (1 minute work if can’t put more then 40 together)
