CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
(no more then 15 Minutes)
50/40 Calories on Rower
-then-
Move steady through 3 Rounds:
15 Russian KB Swings 50/35
13 Goblet Squats 50/35
11 Rolling Sit-ups
9 Push ups
7 Band Pull Aparts (red)
5 Lateral lunges each side
Weightlifting
Snatch Position Stretches (1 x :30)
– Squatting Quad
– OH Lockout
– OH Squat
Burgener Warm Up
– Down Up
– Elbows High and outside
– Muscle Snatch
– Snatch Drops/ OH Squat
– Snatch Balance/ OH Squat
– High Hang Squat Snatch
Squat Snatch 10 x 2
– Drop and Reset
– Every 90 Seconds
– Add 5-10lbs each set, There are 10 Sets be smart add slow
– If you add 10lbs each round you’ll have 100lbs more on your bar for last set…..
Snatch (10 x 1.1)
Metcon
Metcon (Time)
5 Rounds for time:
5 Muscle Ups (rings preferably, bar is ok)
5 Front Squats (around 70% of 1RM Squat Clean from Wednesday or ask Coach)
10′ Time Cap
Gymnastics
6′ EMOM – AMRAP
– Strict Pull Ups
(I didn’t put a rep scheme because everyone is different and needs different work, do 6 sets and make every set challenging so you can get better at pull ups)
-If you can do Strict C2B Pull ups go for it, if you can add weight and still get 5+ reps go for it, if you have to do negatives do them, if you want to use a band go for it just make sure it is still difficult and you’re not rocking out 15 reps when you can’t do 1 strict pull up with no band.
Strict Pull Ups (6′ EMOM)
strict pull ups
Cool Down/Stretch
Puppy Dog (:60-:90+)
Prone Shoulder opener (:60+ each side)
Cobra (:60+)
Frog Stretch (:60+)
Seated Straddle (:60+)
Saddle (:60+)
