CrossFit Nucleus, CrossFit Nucleus – CrossFit


For the 3-4 Minutes.

Odds Burpees over the bar

Evens DU’s

(4 Minutes)

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


2 x 3 Tempo Power Cleans (3 seconds from floor to take off with light weight… First 2 warm up sets)

Then find 1RM Power Clean.

Power Clean (Find 1RM)


1. Max MU’s (ring or bar) OR 60 Seconds of max Jumping Muscle Ups (ring or Bar)

2. Max C2B Pull Ups/Pull Ups

If you do not have either Pull Ups or Muscle ups then do 4 Sets of 8-15 Banded Lat Pull Downs with PVC (hold w/PVC on chest of 1 second each rep)

Muscle-ups (Max Reps)

Bar Muscle-ups (Max Reps)

Chest-To-Bar Pull-ups (Max Reps)

Pull-ups (Max Reps)


15 Minute Cap. This is a high skill metcon test, if the athlete has Muscle Ups and is getting through the work allow a little wiggle room with the time cap. However, if they are scaling this then lets get them moving quickly!

Amanda (Time)

Snatch, 135#/95#
RX = Squat Snatches or PS+OHS

Scale: 2to1 Burpee Jumping C2B/Pull Ups and Scale Snatch with whatever weight needed. Or 2to1 American KB Swings.

Cool Down/Stretch

1. Lats

2. Hip Flexors

3. Hamstrings

4. Chest/Shoulders

5. Quads