CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
9′ AMRAP
250m/200m Row
10 KB Swings (53/35)
10 Push Ups
10 Box Jumps/Step Ups 20″
5-10 Kipping Pull Ups or Kips on bar
Snatch Position Stretches 3 x :10 each
– Squatting Quad
– OH Lockout
– OH Squat
3 Part Pause Drills for Snatch (5-6 Minutes)
– Pause at Start, Knees, & Hips
– High Pull, Power Snatch, PS +OHS, Squat Snatch
Weightlifting
15′ EMOM
– 1 Squat Snatch
– Start at about 50% 1RM
– add 5-10lbs each minute
– If you miss do NOT go up
-If you miss the same weight Twice, Take weight off. If you miss again take more weight off, etc…
Snatch (1rm)
Metcon
10′ Time Cap
– Go as fast as Possible!!!
Keep clock going up to 20′ for the Deadlift after Isabel.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Weightlifting
10′ To build to a heavy 3 rep Deadlift
– Clock keeps going after Isabel, so if you finish in 3 minutes then you have 17 minutes to Deadlift.
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)