CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class 7 rep activation
Coaches choice 8′
-MOBILITY- 4 Minutes
– Banded Hamstring Floss :60 each side
– Couch Stretch :60 each side
Metcon
Lay up (Time)
For Time:
25-20-15-10-5
Box Jump Overs 24″/20″
T2B
-into-
5-10-15-20-25
Hang Power Snatch 75/55
Wall Balls 20/14
Metcon (No Measure)
on the time row the calories
@0:00 = 50/35 Calories
@4:00 = 30/24 Calories
@7:00 = 30/24 Calories
@10:00 = 15/12 Calories
@11:00 = 15/12 Calories
@12:00 = 15/12 Calories
Skills
Rowing – conditioning intervals w/ a Technique under fatigue focus
(get better at rowing today)
Metcon (No Measure)
on the time row the calories
@0:00 = 50/35 Calories
@4:00 = 30/24 Calories
@7:00 = 30/24 Calories
@10:00 = 15/12 Calories
@11:00 = 15/12 Calories
@12:00 = 15/12 Calories
Core
Accumulate 1:30 L-Sit on 45lb bumper plates (stack up 2 or 3 plates if you need to be higher, or use boxes at 20″)
Accumulate 2:00 in Weighted Hip Extension hold (think 10-25lb plate held at the chest)