CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
9′ AMRAP
15 Russian KB Swings
10/10 Sling Shot
10 Band Pull Aparts
5 Burpee Pull Ups (or just Burpees)
5 Long Jumps (land under control)
5 Rolling Sit-Ups
Mobility
Snatch Position Stretches 2 x :15 Each
– Snatch Grip Squatting Quad
– Snatch Grip OH Lockout
– Snatch Grip OH Squat Hold
Weightlifting
5′ Power Snatch Technique
(Coaches Choice)
THEN
5 x (1.1.1) Power Snatch
– Every 2 Minutes
Power Snatch (5 x 1.1.1)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
35 Double Unders (70 Singles)
10 Alternating DB Snatch 70/50
10 Burpee Box STEP overs (20″)
*Alternate foot you step over the box with*
– No Jumping
Accessory Work
Reverse Hypers 3 x 10
Cool Down/Stretch
AT LEAST:
2:00 Kneeling Hamstring each side
1:00 Calf/Achilles stretch on Rig
1:00 Lat Stretch on Rig