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
