CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)
