CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
