CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4′ Foam Roll Quads/Hip Flexors (2′ each leg)
THEN
8′ Coaches Choice
– Then –
MOBILITY
– Banded Hamstring Floss 1′ each side
Weightlifting
Super Set: 5 sets
(3) Hang Snatch Pull from Mid-Thigh
– Focus on contact of bar at hips
(3-5) Strict Pull Ups
– add weight if you need to challenge yourself for 5 reps
– Do first set with no weight max Reps (record below), then if you get more then 5 reps keep adding weight but stop at 5 reps after first set. So first set will be max reps, after that will be weighted reps stopping at 5 reps.
Snatch Pull (5 x 3 from hang)
Strict Pull Ups (5 x 3-5)
strict pull ups
Strict Weighted Pull Ups (5 x 3-5)
Strict Weighted Pronated Grip Pull Ups
Metcon
Cool Down/Stretch
:45-:60 each Stretch
– Z Stretch, Hurdler, Pigeon, Cobra
– Repeat other side
Metcon (Time)
4 Rounds For Time:
12 T2B/V-Ups
10 Alternating DB Snatches 50/35
8 One Arm DB Thrusters 50/35, 4 each arm
