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