CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
** Do Crossover symmetry before class (5-7 reps activation) **
8′ AMRAP
200m Row
8 Band Pull Aparts
8 Good Mornings 45/35
8 OH Squats w/ 1 second pause 45/35
8 Rolling Sit-Ups
8/8 Scorpions
THEN after 8′
Snatch Position Stretches 2 x :15 each
– Snatch Grip Squatting Quad
– Snatch Grip OH Lockout
– OH Squat hold
Skills
Burgener Warm Up (4 reps each)
– Down Up
– Elbows High and Outside
– Muscle Snatch
– Snatch Drops (keep arms locked out/footwork drill)
– Snatch Balance
– High Hang Squat Snatch
3Part Pause/2Part Pause/No Pause (2 Reps each position for each exercise/6 total)
– Dead Lift
– Straight Arm Pull
– High Pull
– Power Snatch
– Power Snatch + OH Squat (catch it low, stick it, then go down)
– Full Snatch
Weightlifting
3 Position Snatch, Every 2 Minutes for 6 sets.
(1) High Hang Snatch
(1) Snatch from the Knees
(1) Snatch from floow
**Drop and Resets each position**
– this is not a rest, it is just a reset
High-Hang Snatch (6×1)
Hang Snatch (6 x 1)
Snatch (6×1)
Metcon
Metcon (Time)
3 Rounds:
20 Pull Ups
30 Walking Lunge Steps
40 Double Unders
Cool Down/Stretch
1 – Banded Samson
2 – Couch
3 – Banded Hamstring
4 – Banded Lat
