CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before class:
Foam roll lats 2:00 each side
Foam roll Upper Back/T-Spine 2:00
Lacrosse ball smash forearms 1:00 each side
Crossover symmetry 8 Rep Activation
THEN
10′ Coaches Choice
Mobility
– Banded shoulder opener
– Yoga chest opener on floor
– Banded Hamstring
Metcon
Kipping warm up (do 1-3 sets of a few reps each as needed)
– Shoulder retractions
– Push pull
– Hips to bar
– Kipping pull ups
– Bar Muscle ups
Empty barbell complex/warm up
– RDL, Press, OH Squat (3 reps each x 3 rounds)
– quick snatch burgener warm up from mid shin 3 reps each
( Straight arm pull, High Pull, Muscle snatch, power snatch)
– A few reps at workout weight (dial in touch and go)
Burpee warm up
– Sneak in a few bar facing burpees to dial in your cadence/pace/breathing pattern
Know your goal and strategize accordingly. This is a faster workout but don’t spike the HR too high too early if you don’t need too, be smart and run your race!
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
Accessory Work
After workout if you have time hit some volume squats
Back Squats – 4 x 12, rest 2:00
– Think about stable bottom of every squat with NO bouncing. Control
OR
Superset arm day:
4 x 12 DB/BB Curls
4 x 12 Bar Dips (add weight if needed)