CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8′ Coaches Choice Warm Up
-then-
MOBILITY
– 1 Minute T-Spine Extension-Flexion on Foam Roller (shoot for 6-8 reps, 3+ seconds each)
– 3-5 Reps each side of JUST the SIT-UP of the Turkish Get up w/ KB (Shoulder Stability/Mobility (3 Sets, alternate with a buddy)
Weightlifting
SUPERSET (5 Sets) Every 3 Minutes (12 Minutes Total)
Bench Press – 5 Reps w/ 1 Second Pause under tension at bottom, NO Bouncing
Strict Feet Elevated Ring Rows w/ 1 second pause at TOP fo Row – 7 Reps
Bench Press (5 x 5)
Inverted Ring Rows (5 x 7)
Metcon
“Ghost”
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Burpees over the Rower
1 Minute Max Double Unders/Plate Jumping Jacks on 45lb Plate
1 Minute Rest
*Score each 6 rounds separate with one continuous number for the 3 minutes of work*
Metcon (6 Rounds for reps)
“Ghost”
6 Rounds:
1 Minute Max Calorie Row
1 Minute Max Burpees over the Rower
1 Minute Max Double Unders/Plate Jumping Jacks on 45lb Plate
1 Minute Rest
*Score each 6 rounds separate with one continuous number for the 3 minutes of work*
Try to get as many reps each minute as possible, NO Sandbagging… push yourself each movement!
Cool Down/Stretch
Yoga Shoulder opener :60 each side
Thread the needle/Rear delt – upper back :60 each side
Childs Pose :60
Puppy Dog :60
