CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry Before class 7 rep activation

2:00 Foam Roll Chest/Front Shoulder

8′ Coaches Choice

– MOBILITY –

– OHS – Anchored T-Spine w/ Barbell :60

– Table Tops :30 with both hand placements

Into Snatch Position Stretches 2 x :20 Each

– Squatting Quad snatch grip

– Snatch Grip OH Lockout

– OH Squat hold

Weightlifting

Hang Snatch – Empty Bar prep for Hang Squat Snatch (2-3 Minutes)

– Build to a Heavy Single

8 sets: Every 90 Seconds

(Squat if you can, Power if you have to)

Hang Snatch (8 x 1)

Metcon

Metcon (Time)

5 Sets – Intervals

15/12 Calorie Row

50′ DB Walking Lunges 50/35

15/12 Calorie Row

(rest 1:00)

***Lunges = 1 Arm Front Rack, 1 Arm OH Lockout AT 25′ Switch which arm is which***

** Go FAST, and use the FULL minute of rest to calm yourself back down**

Metcon (Time)

5 Sets – Intervals

15/12 Calorie Row

50′ DB Walking Lunges 50/35

15/12 Calorie Row

(rest 1:00)

***Lunges = 1 Arm Front Rack, 1 Arm OH Lockout AT 25′ Switch which arm is which***

** Go FAST, and use the FULL minute of rest to calm yourself back down**

Core

Not for time:

30-50 GHD Sit-Ups (as many sets as needed)

-then-

30-50 Hip Extensions (as many sets as needed)

Cool Down/Stretch