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

Cool Down/Stretch