CrossFit Nucleus, CrossFit Nucleus – CrossFit
*Coaches Choice 10 Minutes*
– Sling Shot, Band Pull Aparts, Spider-Man lunge w/ twists, 1-leg RDLs, Pull Up Bar Shoulder Retractions > Strict Pull Ups>Kipping Pull Ups
Right before the Barbell Cycling do the following, after Strict Pull Up work.
Quick Burgener Warm Up (4 Reps each)
– Down Up
– Elbows High/Outside
– Muscle Snatch
– Snatch Drops
– Snatch Balance
– Power Snatch From Mid-Shin
Strict Pull Up Work 4 x 5-7 Reps every 2 minutes
– If you can do 7 Unbroken Strict Pull Ups while maintaining a good posture/position then add weight each set.
– If you can NOT do strict pull ups, set up a low pull up bar/Barbell and do toenail assisted Pull Ups 5-7 Reps.
Barbell Cycling – Power Snatch Touch and Go’s
95/65lbs :30 Work/:60 Rest X 5 Sets
*Score each round seperate*
Metcon (5 Rounds for reps)
5 Rounds for reps
Power Snatch 95/65
RX+ 115/75 (Should still be unbroken for :30 most rounds) DO NOT Drop and Reset.
*Stay Smooth and go for unbroken*
C2B Pull Ups
Wall Balls 25/20
*HSPU RX is ONLY Skull matt OR Abmat between 2-25lb Green or High Temp Bumper Plates
group stretch, whatever ya need!