CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before Class do 5-7 reps of Crossover Symmetry Activation
AND
Mobilize your Front Rack or Overhead Position if you need too!
– It is a 1RM Testing Day so get ready!!
Summer 2017 10′ Warm Up/row (No Measure)
10′ AMRAP
10 Calorie Row
5 Burpees over Rower
10 Air Squats
5 Rolling Sit-Ups
10 Push Ups
Skills
Cleans: (10 Minutes specific warm up)
Burgener Warm Up (5 Reps Each movement)
1 – Down, Up
2 – Elbows high and outside
3 – Muscle Clean
4 – Front Squats
5 – High Hang Squat Clean (Stick and Pause at bottom of Front Squat)
3 Part Pause (Floor, Knee, Hip) – 2 Reps Each
– Straight Arm Pull
– High Pull
– Power Clean
– Squat Clean
2 Part Pause (Floor, Knee) – 2 Reps Each
– Straight Arm Pull
– High Pull
– Power Clean
– Squat Clean
No Pause – 3 Reps
– Squat Clean
Weightlifting
20 Minutes to establish a 1RM Clean & Jerk
– Squat or Power is fine AND Split or Power Jerk is fine (we have been working Splits the last few weeks so try to use them)
If you don’t want to get heavy work 5 sets of: 3 Cleans + 1 Jerk
Clean and Jerk (1RM)
Metcon
Sprint!
Metcon (Time)
21-15-9
American KB Swings 70/53
T2B
Cool Down/Stretch
Stretch and stuff