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)