CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Minutes Rower
3 Rounds 5 Reps BB Complex
– RDLs
– Press
– Squats
Burgener Warm Up 5 reps each
– Down Ups
– Down Up, Elbows High and Outside
– Muscle Snatch
– Power Snatch
– Snatch Drops (2″, 4″, 6″, full squat)
– Snatch Balance
Weightlifting
Ramp Up in weight across the 9 following sets: EOMOM
3 x 4 Hang Squat Snatch
3 x 5 Power Snatch
3 x 1 Squat Snatch (just some heavy building up singles, not necessarily a 1RM , make good decisions and hit these lifts. Use weights you want to be able to hit consistently.)
Hang Snatch (3 x 4)
Power Snatch (3 x 5)
Snatch (3 x 1)
Weightlifting
Deadlift 5 x 3 E90 seconds (0, 1:30, 3:00, 4:30, 6:00)
– stay in control of weight, goal is to GET Stronger!
– Knees out, squeeze the bar close to the body, Think Booty the whole time!
Deadlift (5 x 3)
Weightlifting
DB Bench Press 4 x (8-10)
– Superset with
Max Chin Ups 4 sets (or 8 Supinated Grip Ring Rows)
Metcon
Metcon (AMRAP – Reps)
7 Minute AMRAP – Ladder
(2,2,4,4,6,6,8,8,10,10, etc….)
Hang Clean 135/95
Strict Push Ups
Cool Down/Stretch
Top 3:
1. Kneeling Hamstring
2. Supine Extended leg twist
3. Chest Stretch on Rig
Runner Ups:
– Figure 4 on back/bench
– Lat Stretch on Rig