CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
(Before Class: Crossover Symmetry Activation 5-8 reps each movement & foam roll)
BB Complex-2 rounds:
8 Good Mornings
8 Press
8 Snatch Balance/OHS
8 Hang Squat Snatch
8 bar facing burpees
Weightlifting
Start with empty bar and stay light. Add weight according to feel as bringing the weight back to Shoulders can be very tricky.
5x (1+1.1+1)
Low hang Snatch + Snatch Balance
– drop and reset
Hang Snatch (5×1)
Snatch Balance (5×1)
Metcon
Metcon (Time)
For time:
27-21-15-9
Deadlift 225/155
T2B
*If doing 10+ DL at that weight sounds difficult then scale it. Avoid singles unless it is strategical to stay moving not necessary because it’s too heavy*
Cool Down/Stretch
– Pigeon
– Figure 4
– Kneeling Hamstring
– Hip flexor
– Supine Twisted leg