CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness Warm Up
3′ AMRAP – Burpees (who will get 60+??)
-then-
Dynamic movement prep: 3 Rounds
12 Rolling Sit-Ups with Big Stretch
12 Spiderman Lunge w/Triangle Twist
12 Push Ups
12 Band Pull Aparts (red or blue)
-BB movements-
Push Press Or Push Jerks (superset w/ 5 Kipping/butterfly Pull Ups/ring rows)
5 at 45/35, 5 at 95/55, 5 at 115/75
– Stop at whatever weight you need to and plan on doing the metcon with-
Metcon
Metcon Monday from here through the Open!
-8 Minutes + 10 Minutes = 18 Minutes (do not hold back in first 8 Minutes)
– Go hard, rest less, and jump right into the next movement even if you only have 1 or 2 reps!!
– Find out what you are made up, find out when you will break, find out how much fitness you really have!
Metcon (AMRAP – Reps)
8′ AMRAP of
21-15-9
C2B Pull Ups
S2OH 115/75
Bar Facing Burpees
**Immediately go right into 10 Minutes to find 2RM Power Clean Touch and Go**
The whole WOD finishes at the 18 Minute mark**
RX+ is 135/95
*if you want to do RX+ you should be able to get through your 21 set confidently in 3 sets or less with Minimal rest… It shouldn’t feel heavy*
Power Clean (2RM)
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)