CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2016 Summer Dynamic Warm Up (No Measure)
2 Minutes Gym Runs/Rower/Bike
-1 Knee Hugs on toes into Elevated Samson w/ Reach
-1/1 High Knees/Butt Kicks
-1 1-Leg RDLs w/ Leg Kicks
-2 A-Skips
-1 Triangle Lunge
-2 Carioca
-1 Alternating Lateral Lunges
-1 Walking Quad Stretch
THEN – 10 Each
– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)
THEN – 30 Seconds Each
– Samson w/ Reach (hip Flexor)
– Frog
– Lat Stretch on Rig
– Figure 4 Glutes/Hip Stretch
Skills
Move Quick through this:
Burgener Warm Up: 5 reps each
1-Down Up (hips + shoulders)
2- Elbows high and outside
3- muscle snatch
4- power snatch
5- snatch balance
6- Squat snatch (high hang)
Then :15x2rounds position stretches
1- Squatting quad
2- OH Lockout
3- OH Squat hold
Then:
10 reps Overhead squats (Slow and controlled)
Weightlifting
12 minutes to find 1RM High Hang Snatch
– focus on staying vertical
– we will be impressed by perfect lifts, not heavy lifts
– this is designed to clean up our lifts, do this correctly and watch the PRs show up in a few weeks!
High-Hang Snatch (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
9 Deadlifts 225/135
12 Bar Facing Burpees
6 Gym Runs (200m: down+back=1)(across the astro turf to the rig)
Gymnastics
Death by Strict Pull Ups
– unbroken if possible, no more then 2 sets
– bands, partner, or BB pull ups work as modifications
Death by Strict Pull Ups (AMRAP – Reps)
Death by strict pull ups
– no more then 2 sets within any minute.
– score is total reps