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!!