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3.15.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
NO 2nd Run/Row, grab a barbell and get ready to lift.

Weightlifting

Burgener Warm Up (4 Reps)

– Down Up (speed on bar)

– Elbows high and outside (keep bar close)

– Muscle Snatch (shoulder strength)

– Snatch Lands (footwork in receiving position)

– Snatch Balance/OH Squats (Speed/Footwork in Receiving position)

– High Hang Power Snatch ( Speed getting under bar and hips back, weight in heels)

Every 2 Minutes

High Hang Power Snatch 5×5

-then-

Every 2 Minutes

Back Squats 5×5

Hang Power Snatch (5×5)

Back Squat (5×5)

Metcon

Start at 40 Minutes in Class, 15 minute time cap.

Metcon (Time)

For Time:

85 Double Unders

-then-

3 Rounds: 25 Pull Ups, 25 HSPUs, 25 Air Squats

-then-

85 Double Unders

Time Cap 15′

*Scaled 200 Single Unders, Ring Rows, Push Ups, Air Squats*

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)