CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minutes tops – Work pulls from floor, and getting under bar fast.
CFN Burgener Warm Up (No Measure)
Burgener Warm up plus a few other Olympic Weightlifting drills.
3-5 Reps of each w/ Empty Barbell:
1. Down and Finish
– Speed through middle
2. Elbows High and Outside
– Keep the bar close to body
3. Muscle Snatch
– Strong Shoulders in turnover
4. Snatch Lands 2″,4″,6″
– Fast footwork drills
5. Snatch Drops
– Footwork and preparing for weight
THEN:
3 part pause, 2 part pause, NO pause:
1. Snatch/Clean Pull
2. Snatch/Clean High Pull
3. Muscle Snatch/Clean
4. Power Snatch/Clean
5. Power Snatch/Clean + OHS/FS
6. Snatch/Clean
THEN:
1 x 5 High Hang Snatch/Clean with 3 second holds in bottom of Overhead or Front Squat.
Gymnastics
4 Sets – EOMOM – 8 Minutes
Muscle Ups (bar OR rings OR Both)
– Mix it up and get some work in!!
– Muscle Up Transitions (if you have solid C2B Pull ups
– Strict Pull Ups OR Strict Ring Rows (if you do not have C2B)
Muscle-ups (4 x Max Reps)
Bar Muscle-ups (4 x Max Reps)
Mobility
1. Banded Front Rack (1 minute each side)
2. PVC on Bench or Straight arm Lat stretch on BB on rig
Weightlifting
5 x 1.1.1 Clean (power or squat) EOMOM – 10 Minutes
4 x 3 Dead lift (lower EVERY Rep back to ground under control)
– Touch and Go Reps
– Every 90 Seconds (0,1:30,3:00,4:30)
Clean (5 x 1.1.1)
Deadlift (4 x 3 E90Seconds)
Metcon
SPRINT!!!
Scaled – Sub Burpees if they are OVER a 2:30/500m Pace rower.
– Goal is to Move FAST and GOOD.
Metcon (Time)
3 Rounds For Time:
250m/200m Row
14 – Alternating 1-Arm KB Snatch (53/35)
Scaled:
250m Row OR 20 Burpees
12/12 – 1- Arm KB Swing (any weight)
Cash Out
Reverse Hypers – 3/4 x 8-15 reps