CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minutes tops. choose drills best suit for each class.
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.
Weightlifting
15 Minutes to find 1RM Snatch
-Power or Squat (i’d prefer Squat 🙂
OR
5 x (3) Hang Power Snatch
– Big Jump, Big Punch
Snatch (Find 1RM)
Gymnastics
EOMOM
3 x Max Reps Muscle Ups (bar or Rings)
OR
3 x 8-10 Supinated Grip Ring Rows @2012
Muscle-ups (3 x max reps)
Metcon
Sprint!! Sub-10minutes for sure
Metcon (Time)
RX
21-15-9
C2B Pull Ups
American KB Swings (70/53)
Scaled:
21-15-9
Ring Rows
Russian KB Swings (any weight)
