CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1000m or 4′ Row
-then- 8′ steady AMRAP
– 10 Russian KB Swings
– 10 Band Pull Aparts
– 10 Rolling Sit-Ups with big stretch
– 10 Kips on bar
THEN
Burgener Warm up (5 Reps)
– Down Up
– Elbows high and outside
– Muscle Snatch
– Snatch Drops, Arms Locked (footwork)
– Snatch Lands, Press out, drive down under bar into full Squat
– Power Snatch from the knees (Smooth)
Weightlifting
Power Snatch, 5 x 2
– Every 2 Minutes
5′ Transition to the bar and get a few ramp up/warm up back squat sets in
Back Squat, 5 x 2
– Every 2 Minutes
Power Snatch (5 x 2)
Back Squat (5 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
8 Clusters 115/75
5/3 Ring Muscle Ups (RX+)
Bar Muscle ups is RX
Cool Down/Stretch
– Dragon (hip Flexor/Samson)
– Kneeling Hamstring
– Extended Arm Lizard
– Twisted Lizard
– Pigeon
– Calf/Achilles
– Chest/Shoulder (on rig)
– Lat (on Rig)