CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Minutes Rowing, Gradually increase speed each minute and you should be breathing heavy when you get off of the rower!!

CFN Burgener Warm Up (No Measure)

BB Complex: 3 x 5 reps each

– RDLs

– Press from behind the neck

– Back Squats

Burgener Warm up: 5 Reps each

1. Down Ups – Speed

2. Elbows high & Outside – Bar Close

3. Muscle Snatch – Shoulder strength

4. Snatch Drops – Footwork/consistency

5. Snatch Balance/OHS – Speed down, footwork

Position Stretches: depends on movement

– Jerk: 4 Holds 10 sec each X 2-3

– Clean: 3 Holds 10 sec each X 2-3

– Snatch: 3 Holds 10 sec each X 2-3
Do the Clean Position Stretches.

-then-

Work “quickly” through the 3PP,2PP,No Pause of

– Clean Pull

– Clean High Pull

– Power Clean

– Power Clean + Front Squat

– Squat Clean

Weightlifting

Use 20 Minutes (8-10 Sets)

Find Heavy 1.1 Squat Clean

Squat Clean (Heavy 1.1 )

Metcon

For the Barbell Cycling we will start a clock and the goal is to get through the Unbroken sets as fast as possible!

– Pick a weight that is challenging but doable. If you Miss an unbroken set 2 times then take weight off the bar and skip a set.

Metcon (Time)

Barbell Cycling – Power Cleans

4 x 6 Unbroken

-RX+ (185/125), RX (165/105)

3 x 9 Unbroken

-RX+ (135/95), RX (115/75)

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

RX+

15 American KB Swings (70/53)

10 C2B Pull-Ups

RX

15 American KB Swings (53/35)

10 Pull Ups

Cash Out

Muscle Up work

(do actual reps, kipping or strict)

(do Transitions/jumping MU’s)

and

Posterior Chain Work

– (athlete/coaches choice)

– (GH Raises is recommended)

– Rev. Hypers, Hip Extensions, Good Mornings, Glute Bridges, RDLs, etc…