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…