CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
10 Minutes: Find Heavy Hang Power Snatch (1rep)
10 Minutes: Find Heavy Hang Snatch (1rep)
Hang Power Snatch (Find Heavy 1Rep)
Hang Snatch (Find Heavy 1Rep)
Metcon
Metcon (Time)
3RFT:
400m Run
30 American KB Swings (70/53)
15 Ring Rows (feet in line with rig)
Accessory Work
3 Sets: 1-leg KB RDL 7 reps each leg
