CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Mike’s Warm Up (No Measure)
*crossover symmetry activation 5 reps each before if possible*
12′ – 15′ Total time.
500-1000m Row (Good pace, get sweaty)
(2) Carioca
(1) Spiderman Lunge w/Twist
(1)1 Leg RDL
(1) High Knees
(1) Lunge with Reach/Bend to side of front leg
(1) Leg Kicks
(1) Butt Kicks
10 Kips on Pull Up Bar
10 Rolling Sit-Ups
10/10 Lateral Lunges (sit hips down like squat)
10 Burpees w/ 6″ Jump
THEN (when Applicable)
BB Complex, any 3 Movements, 2 Rounds, 5-7 Reps each movement.
THEN (when Applicable)
Position Stretches, 3-4 Stretches, 2 Rounds, 10-15 Seconds
*2Rounds: 5 Reps (RDLs, Press, Squat)
*1Round: :20 each Positions Stretches (squatting quad clean grip, Front Rack, OH Position, Front Squat)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
*35lb Bar for Ladies is RX
Weightlifting
Coach up Hang Power Snatch (setup, execution, empty bar reps)
THEN
Build up to a heavy 3 Rep Hang Power Snatch
– no time component, rest as needed.
– aim to get at least 5 working sets
Hang Power Snatch (Heavy 3 Rep)
Cool Down/Stretch
Because birds have wings!
