CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 minutes:
20 Jumping Jacks
10 Rolling Sit-Ups to straddle
10 Push Ups
3/3 Downward dog to straight arm shoulder roll
10 Squats
5/5 Lateral Lunge w/ hamstring stretch
5/5 Scorpion
5/5 Iron Cross
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
Mobility
1. Hip Opener (Spiderman w twists)
2. Pigeon Stretch
3. Frog Stretch
4. Puppy Dog
Weightlifting
5×3 Hang Power Clean
– EOMOM
– 10 Minutes
5 x 2 Squat Snatch
– EOMOM
– 10 Minutes
– OR Power Snatch + OH Squat
Hang Power Clean (5 x 3)
Squat Snatch (5 x 2)
Metcon
Metcon (Time)
25 Minute Time Cap
5RFT:
RX
12 Hang Power Snatch (95/65)
6 Burpees over the bar
3 Muscle Ups (ring or bar)
Scaled
12 KB Swings
6 Burpees
3 Burpee C2B/Pull Ups
Cash Out
Performance:
Glute Ham Raises 4 x 5+
Reverse Hyper 3 x 5-8 w/Weight
Fitness:
DB RDLs 3 x 10
Reverse Hypers 3 x 10
