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