CrossFit Nucleus, CrossFit Nucleus – CrossFit
3 Minutes on Rower – Technique focus and build up speed to a max effort for last minute.
– Karaoke Down and back
– High Knees down, Butt Kicks Back
– High Kicks Down and Back
– Alternating Lunges w/ Twists
– 10 Scorpions, 10 Iron Crosses
Then 10 Rep Sling Shot Circuit.
(Forward, Backward, Left, Right, Squats)
Then Start warming up with BB for Front Squats.
Front Squats 4 x (7) E2Minutes
(10 minutes tops)
– Keep Elbows and Chest up, control descend, Drive through heels
– Get heavy and be ready for the fight!
Push Press 4 x (5) E2Minutes
(10 Minutes tops)
– TIGHT Dip, Drive through heels, and show control for lockout over head every rep
– Get Heavy but focus on 100% perfect form!
Front Squat (4 x 7)
Push Press (4 x 5)
10 Minute AMRAP
5 – S2OH
10 – Box Jumps 24″/20″
15 – Russian KB Swings
RX+ 155/105, ALL JUMPS, 70/53
RX 135/95, Step ups aloud, 53/35
It wont let me change the score from Time to Rounds & Reps.
Just put your rounds in the Minutes and reps in the seconds column. The leader board will be scored backwards today.
No More then 6-7 Minutes:
GHD Sit-Ups 3 x 10-20
Abmat Sit-Ups w/ DB 3 x 10-20
– Practice L-Sit also if you want! 2-3 Minutes of work.