CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes on Rower First!
then 3 rounds of: 5 push ups, 5 sit-up to straddles, 5 Squats, 5 burpees
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
Weightlifting
Barbell Conditioning:
EMOM x5: (3) Power Snatch
-Touch and go-
Strength:
EOMOM x 5: (2) Hang Squat Cleans + (2) Front Squat
– 10 Minutes
– Get Heavy as possible, have to be Squat Cleans!
(2) Hang Squat Cleans + (2) Front Squats (5 x 1)
2 hang squat cleans + 2 front squats
Metcon
RX: 135/95 for C&J
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Cash Out
Performance:
10 Trips on Agility Ladder (your choice)
GH Raises 3 x 5+ (control the way down)
Reverse Hypers 4 x 5-8 (heavy)
Fitness:
DB RDLs 4 x 10
Reverse Hypers 3 x 15 (light/no weight)