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