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)
Weightlifting
Snatch Position Stretches:
3x:10
– Squatting Quad
– OH Lockout
– OH Squat
Burgener Warm Up 4 reps
– down up
– elbows high & outside
– Muscle snatch
– snatch lands
– snatch balance
– ohs OR Sotts Press
– high hang Squat Snatch(smooth)
15′ EMOM Squat Snatch. Start at 50%1RM Squat Snatch and add 5-10lbs every minute. If you miss a lift take the previous weight off and stay there for remaining time. No more then 2 attempts each weight AND you must stay on time, at the :40 mark you can no longer lift.
– if 135/95 is more then 50% but you are very confident in snatching feel free to start there, but stick with 5-10lb increases.
Snatch (1RM )
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
3 Ring MUs
6 Clean and Jerks 135/95
RX+ 165/115
Scale: 5 bar MU, 5 Ring transitions, 5 Burpee Pull Ups.
Cool Down/Stretch
Couch
Lazy Pigeon
Puppy dog
Supine w/leg Twist