CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

4 Min-

1 max bar facing burpees

2 max DUs

CFN Oly Warm Up (No Measure)

3-4 Minutes Row/Run/Bike/DU’s/Burpees over a bar

BB Complex: 3 x 5 reps each

– RDLs

– Press from behind the neck

– Back Squats

Burgener Warm up: 5 Reps each

1. Down Up – Speed on Bar

2. Elbows High and Outside – Keep Bar Close

3. Muscle Snatch – Shoulder Strength

4. Snatch/Clean Push Press – Overhead Lockout Strength

5. OH Squat/Front Squat – Squat Mobility

6. Snatch Balance-Drop/Hang Power Clean – Speed under the bar

7. Hang Snatch/Hang Clean – Speed Under bar + Mobility

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

E2minutes

6x High Hang Snatch + mid-thigh Snatch + 2″ below knee Snatch

3 position hang snatch (6×1)

High hang snatch + mid-thigh snatch + 2″ belowvtge knee snatch

Gymnastics

EMOM 4′

Max strict pullups (5 minimum) use bands if need too

Or 4×5 banded Lat pull down with 2-3 second hold at bottom

Strict Pull Ups

strict pull ups

Metcon

Start 40 minutes into class.

Metcon (Time)

5 RFT

5/5 Alternating DB Snatch 75/40

10 Ring Rows

15 Burpees

Accessory Work

Glute-Ham Raises (3x 5-10)

Cool Down/Stretch