CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*8 minutes Coaches Choice*

– KB Swings, Sling Shot, Band Pull Aparts, rolling sit ups –

Mobility – OH Squat 2-3 Body weight stretches

THEN

Position Stretches 3 x :10 (no rest)

– Squatting Quad Snatch Grip

– Snatch Grip OH Lockout

– Snatch Grip OH Squat

3Part Pause or Burgener Warm Up (coaches Choice)

Weightlifting

Squat Snatch

5 x 1.1.1 – Every 3 Minutes

– Start around 70% from 3/30/18

Snatch (5 x 1.1.1)

Metcon

Metcon (Time)

5 Rounds for time:

11 – Deadlifts 225/155

6 – Ring Muscle Ups (RX+)

RX=Bar Muscle Ups

Accessory Work

3 x 8 hip Extensions (slow and controlled)

AND

3 x 8 Glute ham Raises (slow and Controlled down, try to keep body in straight line from knee to shoulder)

Cool Down/Stretch

– Low Back

– hamstrings

– Lats

– Chest/Shoulders