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