CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Spring 2016 (No Measure)
Move with a purpose and get sweaty!
10 minutes MAX
400-600m Run (3min)
Or – 3 minute Row/Bike
Karaokee 2
Spiderman lunge w/Twist-Twist 1
RDL w/high kick 1
High skips w/ reach 2
Side shuffle 2
Knee Hug/Ankle lift 1
High kicks 1
10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers
At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)
Skills
Burgener Warm Up – 5 reps each
1. Down Up
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Push Press
5. OH Squat
6. Snatch Balance
7. Hang Power Snatch
8. Power Snatch from Shins
Gymnastics
3 Rep Max Weighted Pull Up test
Weighted Pull-ups (3RM)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Core
3 x 10 Hip Extension on GHD