CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Pre-Class CrossOver Symmetry
-then-
8′ Coaches Choice Warm Up
-then-
MOBILITY – Overhead Squat
– 10 reps of T-Spine Extensions over foam roller into :60 Anchored t-Spine stretch
– :30/:30 Table Tops(crab walk stretch fingers forward/backward)
–
Weightlifting
Overhead Squat – coach it up
– setup, execution, common faults
– empty bar reps/work w/ pauses at bottom
THEN 4 x 5 @2211
** Today is not about How much weight you can put on the bar. We will build up across the next few weeks so take today to really work on improving the movement, and really hit the tempo/pauses EVERY Rep!!
Overhead Squat (4 x 5)
Overhead Squat (4 x 5)
Metcon
Metcon (2 Rounds for time)
For Time:
50/35 Calorie Row
35 Lateral Bar Burpees
50 OH Squats 115/80
(Rest :60)
800m Run
Score 1: Time to finish Row, Burpee, OHS
Score 2: Time it takes to run 800m run
Cool Down/Stretch
Spend some time working on Ankle, Shoulder, Hip, T-Spine Mobility!
Lets really improve our OHS position the next few weeks!!