CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row(2:00 Max)
6′ AMRAP:
5/5 DB hang clean and Press 50/35
5 burpees
5 rolling sit-ups
5 Downward dog to cobra
500m Row(2:00 Max)
Weightlifting
Snatch Position stretches 3 x :10 (no Breaks)
– Squatting quad
– OH Lockout
– OH Squat
Burgener Warm up or 3PP work (5-6 minutes)
empty bar set with class and 1-2 Ramp up sets
Power Snatch 5 x 2/ Touch and go
– Every 2 Minutes
Power Snatch (5 x 2)
Metcon
Metcon (Time)
5 Rounds for time:
50 Double Unders
10 HSPUs=RX/15 HSPUs=RX+
12′ Time cap
– choose a rep scheme that allows you to go fast
Accessory Work
Crossover symmetry – Iron Scap
Cool Down/Stretch
Shoulders, neck stretches
Calves/achilles
Hamstrings, lats