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