CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minute Gym Runs/Body Weight (coaches lead)
3 X BB Complex
– 5 RDLs
– 5 Press and stretch (snatch Grip)
– 5 Back to Overhead Squats
Position Stretches 3 x 10
1. Squatting Quad Snatch Grip
2. Snatch Grip Overhead Stretch
3. Overhead Squat
3Part,2Part, No Pause (1-2 Reps each)
Empty Barbell (move through this quickly)
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Squat Snatch
Weightlifting
SNATCH 1 rep max
– If you need technique think EMOM or every 30 Seconds.
– If you want to hit a PR think EOMOM
– 15-20 Minutes
Then
3 x 5 Touch and Go Power Snatch
– every 90 Seconds
– use a weight that allows for good movement patterns, do NOT get sloppy
Then w/ Partner
4 x 8 Banded Deadlifts
– Keep constant tension, do not go too heavy. stay tight and keep hamstrings/glutes dialed in the entire set!
super set
4 x 5+ Bench Press
Snatch (1RM)
Power Snatch (3×5)
Banded Deadlift (4 x 8)
Put weight then in box underneath put in color band
Bench Press (4 x 5+)
Metcon
Sprint this Metcon think Sub 5 Minutes!!
– Scale accordingly to get the “Sprint” feel
Use GOOD movements
Keep Breathing!
Metcon (Time)
21-15-9
Power Cleans 135/95
Pull Ups
Accessory Work
Work through what you can:
(let your body decide volume)
Reverse Hypers
Rope Climbs
DB/BB Curls
GHD Sit-Ups/Abmat w/ DB Sit-Ups