CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4 Minute Row.
-then-
2 Rounds:
10 Push Ups
10 Sit-Ups to straddle
10 Alternating Lunge w/ Twist
10 Scorpion
10 Iron Cross
10 Burpees
10 Superman/Hollow Body on Rig
-Then-
Sling Shot circuit
10 Forward Steps
10 Backward Steps
10 Steps Left
10 Steps Right
10 Slow Squats
5 Slow Squats w/no Band
Mobility
1. Samson Stretch
2. Thread the needle
3. Kneeling Hamstring
Weightlifting
15 Minutes to build up to a “heavy” 2 rep Back Squat.
– At least 5 sets.
– Listen to your body and try to get NO missed lifts
Back Squat (heavy 2 rep)
Skills
EMOM x9 minutes.
1. 5 Strict Chin ups
2. :30 HS Hold or KB OH lockout hold
3. :30 Hollow Body hold or L-Sit Work
Metcon
15 Minute Cap
Metcon (Time)
21-15-9
Calorie Row
Thrusters
C2B
RX+ 115/75 and C2B
RX 95/65 and Pull Ups
Scale as needed
Cool Down/Stretch
Do at least 3 big stretches.
Couch
Kneeling Hamstring
Thread the needle
Pigeon
Lizard
Twisted Lizard
Saddle
banded shoulder/lats/chest
anything you want!