CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness warm up:
400m Row, 60 burpees over the erg
Or 8 minutes (think smooth pace, not redline)
Burgener warm up:(kinda)
1-down up
2-elbows high&outside
3-muscle snatch
4-snatch Push Press
5-OH Squat
6-snatch balance
Position Stretches:
3x10seconds each
1-squatting Quad Snatch
2-OH Lockout
3-OH Squat
Weightlifting
Hang Power Snatch (6×2 E90Seconds)
Gymnastics
Ring Dips (4×10-15)
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
5 Squat Snatches 135/95
10 BJ Overs 24″/20″
Core
20 alt 1 leg t2b, 20 windshield wipers, :30 hollow body hold/Rock