CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP
15/12 Calorie Row
15 KB Swings Russian 50/35
10 Push Ups
5 Rolling Sit-Ups
5 Band Pull Aparts w/ 3 second hold
Skills
Snatch Position Stretches 3 x :10
– Snatch Grip Squatting quad
– Snatch Grip OH Lockout
– Snatch Grip OH Squat Hold
Burgener Warm Up (5 reps each)
– Down – Up
– Elbows High and Outside
– Muscle Snatch
– Snatch Drops
– Snatch Grip Push Jerk (land in power position)
– High Hang Power Snatch (land in power position, butt back, weight in heels)
Weightlifting
4 Super Sets:
1: 7 Hang Power Snatch
2: 8+ Strict Pull Ups (Use bands/partner as needed)
– The Pull Up Goal is 8 Unbroken Reps, do not let go of bar or disconnect. We want Increased time under tension for 8 Full Reps!
– Every 3:00
Hang Power Snatch (4 x 7)
Pull-ups (4 x 8+)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
15 HSPUs
30/25 Calorie Row
*Pike/DB Seated Shoulder Press
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)