CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Before class Crossover Symmetry or Band Pull Aparts & Pass Throughs*
8′ AMRAP
10 Calorie Row
10 Burpees
10 American KB Swings 53/35
10 Band Pass throughs
THEN “Quick Burgener Warm Up” 5 reps each
– Down UP
– Elbows high and outside
– Muscle Snatch
– High Hang Power Snatch
– Slow pull from mid-shin into Power Snatch
– OH Squat
Weightlifting
Power Snatch 20′
Find 1RM on your own time
OR
5 x 3, Every 2 Minutes (touch and go OR Drop and reset)
– This is those who really need to work on form and technique
– If you do not have Great form on Power Snatch there is usually no real need to test your ability to move maximal loads when technique issues need to be addressed still. Choose wisely between the top two options.
Power Snatch (Find 1RM)
Power Snatch (5 x 3)
Metcon
15′ TIME CAP
Metcon (Time)
3 Rounds For time:
8 Deadlift 155/105
25 Double Unders (50 Singles)
8 Power Cleans 155/105
25 Double Unders (50 Singles)
8 Push Jerks 155/105
25 Double Unders (50 Singles)
Core
3 x 20 Abmat sit-ups
– Be explosive every rep, rest as needed between sets
Cool Down/Stretch
– Lazy Pigeon
– Couch
– Calf/Achilles
– Shoulder/Chest