CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run (roughly 2-2:30 minutes)
-then-
3 Rounds:
15 Band Pull Aparts
10 Heavy Russian KB Swings (70/53)
5 Strict or Kipping Pull Ups (NO Butterfly)
-then-
Snatch Position Stretches:
-3 x 10 seconds each
1: Squatting Quad
2: OH Lockout
3: OH Squat Hold
Weightlifting
Low Hang Snatch 2″ Below the knee 1RM
– Do a set of 5 Empty bar to set up good movement patterns then Ramp up to a heavy Single/1RepMax
(20 Minutes)
Hang Snatch (1 Rep Max)
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
9 Deadlifts 225/135
12 Bar Facing Burpees
200m Run (6 Trips across Astro Turf and Back is 1)
Accessory Work
Death By Strict Pull Ups
– 1 at Minute 1, 2 at minute 2, 3 at minute 3 and so on until you can not do the reps demanded
(do negatives, Barbell Pull Ups, or Bands as needed to get some quality pulling strength work in)
Cool Down/Stretch
lets focus on using 6-10 Minutes of Solid static stretching after training!
-Use bands/Foam roller/Lacrosse Ball/or just basic stretch holds
– think :45-2:00 EACH Hold!
