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)

Cool Down/Stretch