CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
5′ Dynamic warm up
(carioca, shuffles, skips, high knees, butt kicks, bear crawl, rolling sit-ups)
+ Anchored T-Spine
+ Burgener Warm Up
Weightlifting
2-Position Power Snatch
(Floor, Mid-Thigh)
– Empty Bar work –
THEN
6 sets, every 90 seconds
2 Position Power Snatch (6 sets)
Power snatch from floor, then Power snatch from mid-thigh
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
3 Power Cleans (185/125)
6 Strict HSPUs
9 T2B
12 Bar Facing Burpees
RX+ 225/155
– only use if you can touch and go pretty easily at the beginning of workout.
Accessory Work
STRETCH and/or Foam roll anything thats tight/sore