CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Primer: 1000m Row
-then-
2 smooth rounds:
8 Good Mornings
8 Press
8 Hang Muscle Cleans
8 Front Squats w/ pause T bottom
-then-
Clean Position Stretches:
2x:10
1-Squatting Quad
2-Front Rack
3-Front Squats
Weightlifting
(1.1.1) Squat Cleans
– 8 sets, every 2 minutes
– last set starts at 14:00
– build up to as heavy as you can, if you can’t add weight try to stay with your heaviest the rest of sets through 8
Squat Clean (8 x 1.1.1)
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
7 – Hang Power Snatch 75/55
7 – T2B
RX+ 95/65
(Be able to go Unbroken 2-3 rounds at least)
Accessory Work
GH Raises – 3 x (5-10)
(Control down)
Reverse Hypers 3 x 10-15
(Slow)
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!)