CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Row/Foam Roll/ or CrossOver Symmetry before class if you are early. Get your body warm and ready to move some Weight!

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

2 Warm Up sets of Squat Cleans 3-5reps

– Get through these Fast, not worried about load. Just start LIGHT and get it done.

Squat Clean 5 x 2 EOMOM (10 Minutes)

– Touch and go

Clean Pulls 3 x 3 EOMOM (6 Minutes)

– Go heavy! 100-105% of 1RM Clean

Front Squats: 1 Rep EMOM X 8 minutes

Squat Clean (5 x 2)

Clean Pull (3 x 3)

Front Squat (8 x 1)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Cleans RX 135/95

20 Wall Balls

30 DU’s (60 Jump Ropes)

Cash Out

Glute Ham Raises 3 x (5-10)

– Stronger Butt and Hamstrings will help everything!!