CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Gym Runs (down and back =1)
– mix it up: run, high knees, butt kicks, etc.
2 Rounds: 8 Rolling Sit-up to straddle, 8 push ups, 8 burpees, 4 Russian baby makers, 4 downward dog to shoulder rolls
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 x (2) Hang Squat Clean + (2) 2″ Below Knee Squat Clean + (2) Squat Cleans
– total 6 reps for both sets
THEN
2 x (1)…. + (1)…. + (1)….
– total 3 reps for both sets
1 Hang Clean + 1 Low Hang Clean + 1 Clean (2 x 1)
3 total reps, 1 hang clean, 1 Below knee clean, 1 clean
Metcon
20 Minute Time Cap
Metcon (Time)
For Time:
21-18-15-12-9-6-3
Front Squat
C2B Pull Ups
RX+ = 155/105 & C2B
RX = 115/85 & Pull Ups
Scale = Goblet Squats &Jump Pull Ups or Ring Rows
Gymnastics
NOT for TIME:
RX:
25 Strict HSPU
25 Kipping HSPU
10 Strict HSPU
10 Kipping HSPU
Scaled:
45 Pike Push Ups
– Elevate feet if possible
– Maintain good hand/head placement!!!
– Finish with active shoulders
– Use Regular Push Ups if need be
Core
10 x :15 L-Sit
– Rest no more then :30 between each set!
Cool Down/Stretch
1. Couch
2. Kneeling Hamstring
3. Wrists/Forearms
4. Puppy Dog/ Lat Stretch
5. Shoulder Stretch
