CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
**Do Crossover Symmetry if you get to class early!!! 5 rep Activations (2-3 Minutes)**
8 Minute AMRAP
200m Row
15 Russian KB Swings 53/35
10 Band Pull Aparts
5 Rolling Sit Ups
3 Strict Pull Ups/Ring Rows
Skills
SNATCH (Pull from Floor, and pull to hips)
Position Stretches 2 x :15 each
– Snatch Grip Squatting Quad
– Snatch Grip OH Lockout
– Snatch Grip OH Squat Hold
Burgener Warm Up ( 5 reps each)
– Down Up
– Elbows high and outside
– Muscle Snatch
– Snatch Drops
– Snatch Balance/OH Squat
– Hang Power Snatch (stick the landing and pause for a second)
Weightlifting
8 Sets: (1) Snatch Grip Deadlift w/ pause at knee up and down, (1) Snatch High Pull, (1) Power Snatch
– Do one set with EMPTY Barbell then do 8 sets every 2 minutes.
THEN
Deadlift 3×3
– Move like you are in a library, controlled, no bouncing, NO Dropping the barbell.
Power Snatch (8 x 1)
Deadlift (3 x 3)
Metcon
– Full throttle here, go as fast as possible it’s only 5 minutes!!
Metcon (AMRAP – Rounds and Reps)
5′ AMRAP
20 Wall Balls 20/14
15 Pull Ups
Accessory Work
Reverse Hypers 3 x 15
– no Wt, go slow and controlled –
Cool Down/Stretch
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!)