CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2-3 Minute Jog, Agility Ladder work.
Then Dynamic warm up (coaches Choice)
– good opportunity to focus on posture and position and improving mobility through dynamic movements.
Weightlifting
Empty Bar Technique (Snatch) 3Part Pause, 2 Part Pause, NO Pause
– Deadlift
– Straight Arm Pull
– High Pull
– Muscle Snatch
– Power Snatch
– Power Snatch + Overhead Squat
– Squat Snatch
(Take your time through these, focus on your body NOT the bar! If you move good the bar will go where it’s supposed to)
Core
10 Minute EMOM :30 Work/:30 Rest(switch)
1 – Ball Slams :30 Max Reps (focus on using your Core to brace and power the ball down to the floor)
2 – Hollow Body Hold :30 (Tuck, 1 leg straight, 2 legs straight, Arms & Legs Straight)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Minute EMOM
Burpees to a 45lb Plate (blue or High Temp)
RX = 12
RX+ = 16
*if you can do 16 burpees in a minute just try to hang on as long as you can, your score will be how many reps you completed staying in the 16 burpees a minute goal. Each completed minute is a round then how every many reps you get on the round you don’t complete. After that just keep working. Push yourself for this 10 minutes!!
Cool Down/Stretch
spend 10-15 Minutes really focusing on stretching any tight spots and spend some time improving your mobility. Maybe it’s a front rack, or reaching full depth in a squat, or putting your hands over your head.
