CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches choice 12 minutes, start with
4 Minutes:
1 – DU’s
2 – Light Russian KB Swings 35/25 (stay in heels)
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
2 Hang Power Snatch + 2 Overhead Squats (5 x 1)
2 hang power snatch + 2 OH Squats
Gymnastics
Coach up Muscle ups, Chin Ups, DB Pull Over laying flat on Bench
8 Minutes: EMOM or get work done (Every30 seconds, EMOM, Every90 seconds, EOMOM…. what ever the athlete needs)
Strict MU’s, Banded MU’s
Strict Chin Ups, Banded Strict Chin Ups
DB Pull Over 4 x 10 EOMOM
Muscle-ups (4 x max reps)
Chin-Ups (4 x max reps)
Supinated grip pull ups.
Metcon
Goal is conditioning with maximum intensity. For the burpees looking to be able to roughly get done in 90 seconds each round, scale accordingly.
Metcon (Time)
3 RFT:
500/400m Row
20 Pull Ups
20 Burpees over the Rower
Scaled Options:
Less Distance Row (2 Minutes roughly)
Less Reps/Jumping Pull Ups
Less Reps (90 seconds roughly)
Accessory Work
3 x 5-10 GH Raises
– Quality, use box if needed.
Then Stretch – Top 3:
– Hamstrings
– Lats
– Hip Flexors
