CrossFit Nucleus, CrossFit Nucleus – CrossFit


12 Minutes Coach work through what they want of the Oly Warm Up below.

Start with: 4 Minutes

1 – DU’s

2 – Empty Bar Thrusters (slow)

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


Muscle Up Drills for everyone.

1. 5x(3-5) Proximal Strength Transitions 8 minutes to the :20 mark.

– Start at bottom of dip and slowly lower down keeping rings in contact with the shirt then pulling yourself back into the bottom of the dip.


Every 2 Minutes. Allow 3 Minutes to rip a few warm up sets, but move quickly. Be at working weight by set 3 of 5.

Power Clean (5 x 3 Drop and Reset)


This is to be done fast and furious. Be able to go unbroken or drop down and jump back up for 2-3 sets, and unbroken on the DL. It is only 6 Minutes long, do not pace this just redline early and live in it!!!

Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

8 C2B Pull Ups

8 Deadlift (225/155)

Accessory Work

Reverse Hypers 4 x 8-10 reps

Cool Down/Stretch

Casually walk a 400m then work through at least 3 Stretches for 1 minute hold each.

– Hamstrings

– Lats

– Coaches Choice