CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

750/600m Row or 800m Run

10 scorpion, 10 iron cross, 10 rolling sit-up to straddle, 10 lateral lunges, 10 push ups

Then

3 rounds 5 reps each

– RDLs

– Press and stretch (snatch grip behind the head if possible)

– OH Squat

Position stretches 3x10seconds each

– Squatting Quad Snatch

– OH lockout Snatch

– OH Squat

Weightlifting

20 minute Snatch Work

A. 1 Snatch + 1 Hang Snatch

Or

B. Technique (coaches choice)

1 Snatch + 1 Hang Snatch (5×1)

1 Snatch and 1 Hang snatch unbroken and bith t be caught in a full squat

Gymnastics

3 sets 3-5 reps

Muscle up transitions

Use bands and work the turnover, or Ring rows (squeeze the lats)

Metcon

Metcon (No Measure)

Every 5 minutes, 4 rounds: 20 minutes total.

20 C2B

15 Deadlifts 225/155

10 Ring Dips

5/3 Muscle Ups

Scale:

Pull ups- Ring Rows

Deadlifts

Bar dips/box dips/DB or Plate push ups

Burpee pull ups