CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before class: Foam roll/Lacrosse Ball T-Spine
THEN
5′ Coaches Choice Warm Up
+ Snatch Position Stretches
+ Snatch Grip BB Complex 3 x 5 (deadlift Press behind neck, OH Squat)
Weightlifting
Snatch Complex – 5 sets – every 2 Minutes
(2) Snatch High Pulls + (2) Power/Squat Snatch
– Only catch Snatch in full squat if you have a comfortable OH Squat, if not catch it in a Power position and continue to improve your Overhead Squat with Mobility/Stability/whatever it takes before and after class
(2) Snatch High Pulls + (2) Snatch Power or Squat (5 sets)
(2) Snatch High Pulls + (2) Snatch Power or Squat
Metcon
Metcon (Time)
3 Rounds for time:
600m Run
12 Power Cleans 135/95
6 Ring Muscle Ups/Bar Muscle Ups
*Use Strict Burpee chest to bar pull ups instead of muscle ups if you need to.
Accessory Work
3×10 DB RDLs
AND/OR
Ab Circuit (5-7 minutes of all the abs)
Cool Down/Stretch
Do yourslef a favor and give your Hamstrings and Low Back/Hips a little love
– Seated hamstring stretch/band hamstring
– Seated low back twist/supine twist
– Figure 4 hip opener/thread the needle/double pigeon stretch