CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
**Crossover Symmetry Activation (5-8 reps)**
*8 Minutes coaches choice*
Then 5 rep Burgener warm up
– Down up
– Elbows high and outside
– Muscle Snatch
– Snatch grip shoulder press behind neck
– Snatch Drops
– Snatch Balance/Overhead Squats
– Hang power snatch from 2″ below knee
Weightlifting
Power Snatch 5 x 5 (touch and go)
– Every 90 Seconds, ya it’s going to be fast 🙂
Power Snatch (5 x 5)
Metcon
: Metcon (Time)
4 Rounds for time:
25 American KB Swings 70/53
400m Run
Metcon
Extra Skill Metcon if you want.
Metcon (Time)
5 Rounds for time:
50 Unbroken Double Unders
*if you mess up a set start over*
– Scale as needed (hit manageable sets but push your limits)
Cool Down/Stretch
– Bone Saw (2 Minutes minimum each calf, start behind knee and work down to the Achilles)
– Calf/Achilles stretch (2 minutes each side)
– Low back Twist
– Seated hurdler hamstring stretch, grab foot with opposite hand if possible