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