CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
***Before class – Choose one or more of these:
– Foam roll T-Spine, Back, hips, quads, calves
– Light Row/Technique Work
– Any Extra Mobility to get in better Snatch positions
– CrossOver Symmetry
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
*** 2 x 5 Tall Snatches (no dip, just work on speed in 3rd Pull, or getting into the Overhead squat as fast as possible)
Weightlifting
20 Minutes to find a heavy Hang Snatch 1RM
– If you want to work technique think EMOM style with light weight… maybe even throwing some Pauses in pulls and receiving position.
Hang Snatch (1RM)
Metcon
Open Test (AMRAP – Reps)
20 Minute AMRAP
50 Wall Balls
50 DU’s
40 Box Jumps
40 T2B
30 C2B Pull Ups
30 Burpees
20 Power Clean 135/95
20 Jerks 135/95
10 Power Snatch 135/95
10 MU’s
Cash Out
***Stretch***
1. Twisted Lizard
2. Kneeling Hamstring
3. Shoulder/Chest stretch on Rig
Snatch Balance 3 x 3
– Stay light and get to bottom FAST
– 2-3 second pauses in bottom of OHS