CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
*Skip skill transfer*

Weightlifting

5 sets:

3-Position power Snatch + 2 OHS

– High hang power snatch

-Knees power Snatch

-power snatch from floor

– OH Squat

-OH Squat

Every 2:30

Metcon

Metcon (No Measure)

15′ EMOM

1-8 Burpee BJOvers 24″/20″

2-12-15 Unbroken T2B

3-5 Sumo DL 275/175
*Increase or Decrease weight as needed for Sumo DL, Unbroken is the goal!!! (Touch and Go)

Cool Down/Stretch