CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1k/800m Row
10 PVC Pass throughs
20 PVC Torso Twists
10/10 PVC Leg Swings
10 PVC OH Squats
– then-
2 Rounds: :20 Position Stretches
– Snatch Grip Squatting Quad
– Snatch Grip OH Lockout
– Snatch Grip OH Squat
THEN
3pp,2pp,NoPause ( 1-2 Reps Each Pause)
– Snatch Grip Straight Arm Pull
– Snatch Grip High Pull
– Muscle Snatch
– Power Snatch
– Power Snatch + OH Squat
– Squat Snatch
Weightlifting
20′ To build to a heavy 1 Rep
– If the movement is new to you keep the weight light and do a rep every 90 seconds to work on the mechanics
THEN
3 x 3 Snatch Balance or OH Squat
– Every 2 Minutes or quicker –
– Start with weight on the floor –
– with SB work on speed under the bar and being stable at the bottom!
– Chances are this won’t be Crazy Heavy, this is more of a Practice piece then a strength piece
Snatch (Heavy 1 Rep)
Snatch Balance (3 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
6′ AMRAP
3 Ring Muscle Ups RX+/Bar Muscle Ups RX
3 Power Clean & Jerk 185/135
Scaled:
6 Jumping C2B Pull UPs
5 Ring Dips/Push Ups
3 Power Clean & Jerk (weights as needed)
Accessory Work
45 No Weight Reverse Hypers
– as few sets as possible –
Cool Down/Stretch
Shoulders, Lats, Hamstrings, Hip Flexors, Quads, Groin, Calves/Achilles