CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 minute EMOM
– Light Russian KB Swings 35/25
– Burpees
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
5 x (3) Knee Hang to High Pull + Snatch from the knees + OH Squat
3 Knee Hang to High Pull + Snatch from Knees + OH Squat (5 x 5)
3 Knee Hang to High Pull + Snatch from Knees + OH Squat
(Each set is 5 reps)
Weighted Pull-ups (5 x 5)
Metcon
Metcon (AMRAP – Reps)
10 Minute AMRAP
800m Run
50 C2B Pull Ups
Max Rep Clean & Jerk 135/95
*We want 2 Minutes of C&Js so scale accordingly to get some time at the barbell.
score is how many reps of C&Js you do. Only RX if you do all 50 C2B and use the weight specified. Modify reps/movement in order to get 2 minutes of Clean and Jerks though.
Accessory Work
4 x 5 GH Raises @21×0