CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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