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
Weightlifting
Burgener Warm Up (5 Reps Each)
– Down – Up (speed w/hips)
– Elbows High and Outside (keep bar close to body)
– Muscle Snatch (shoulder strength for turnover/press out)
– Snatch Drops ( footwork and active shoulder)
– Snatch Balance (footwork and speed down into squat)
– Power Snatch from Mid-Shin (full movement)
Then
Power Snatch
6 x 2 (Drop and Reset)
– Every 2 Minutes
Power Snatch (6 x 2)
Metcon
10′ Time Cap
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Accessory Work
2000m Row for Time and Technique
– Focus on Form and get it done as quickly as possible
– Sit up tall, use your legs, hips, then arms: Big Powerful strokes
2k Row (Time)
Max Effort 2k Row
Cool Down/Stretch
hold each stretch for :30-:60
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
