CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before: Foam roll lats/quads/hip flexors AND Crossover symmetry
8′ Coaches Choice
-then-
MOBILITY (Front Squats OR Power Snatch)
– Banded Hamstring :60 each side
– Banded Super Front Rack :60 each side
Weightlifting
Empty Bar Drills for Power Snatch from floor
THEN
EMOM x 4 sets: Snatch Pull + Snatch High Pull + Power Snatch
EMOM x 6 sets: (2) Power Snatch from floor
– Touch and Go all reps –
Power Snatch (6 x 2)
Metcon
Metcon (Time)
5 Rounds for time:
250/200m Row
8 Front Squats 155/105
8 Lateral Bar Burpees
15′ Time Cap
* FS should be unbroken but challanging use proper weight.
*Go faster then you want and transition quick.
Accessory Work
GHD Sit-Ups (Coach it up then let it rip)
30-50 GHD Sit-Ups in as few sets as possible
– Focus on Squeezing the butt on the way down, and locking the knees BEFORE firing up –
Cool Down/Stretch
Couch stretch
Seated hamstring stretch
Wrist/Forearm stretch
Puppy dog/Lat stretch on rig