CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 minutes of Gym runs… Mix in High Knees, Butt Kicks, High Kicks, burpees… just keep moving and get sweaty

CFN Burgener Warm Up (No Measure)

BB Complex: 3 x 5 reps each

– RDLs

– Press from behind the neck

– Back Squats

Burgener Warm up: 5 Reps each

1. Down Ups – Speed

2. Elbows high & Outside – Bar Close

3. Muscle Snatch – Shoulder strength

4. Snatch Drops – Footwork/consistency

5. Snatch Balance/OHS – Speed down, footwork

Position Stretches: depends on movement

– Jerk: 4 Holds 10 sec each X 2-3

– Clean: 3 Holds 10 sec each X 2-3

– Snatch: 3 Holds 10 sec each X 2-3

Weightlifting

SNATCH:

8 x 1 – Every 90 Seconds

– Start 2″ below knee, pause for 2 seconds at Start Position, then Pause for 2 seconds in bottom of Overhead Squat Position before standing up.

Snatch 2″ Below Knee (8 x 1)

Start a full Squat Snatch from 2″ Below the Knee after establishing your Hang position.

Metcon

Metcon (Time)

RX –

For Time:

21 Power Snatch 135/95

21 Burpees over the bar

15 Overhead Squats 135/95

15 Burpees over the bar

9 Squat Snatches 135/95

9 Burpees over the bar

Scale Weights as needed

or SUB = American KB Swings (go light if necessary) Russian KBS if you have to.

Cash Out

DO NOT skip this!!

CrossOver Symmetry – Iron Scap

– Focus on Shoulder blades first

– Be In Control!!

– Pay attention to the Pauses

– Do NOT slop your way through this

– Alternate moves with a partner if need be.

Cool Down/Stretch

Pick at Least 3 Stretches and hold each for 1 full Minute. Use this time to relax and think about how hard you worked today!

Good Job!!

– Great time to drink that Recovery Drink!!