CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Fast and Hot (No Measure)
2 Minutes Rower or Gym Runs
-then-
2 Rounds:
10 Rolling Sit-Up to straddles
10 Push Ups
10 Scorpions
10 Iron Cross
10 Alternating Twist w/ Lunge
-then-
Karaoke (down/back)
Walking 1 leg RDL w/ High Kick (down)
High Knees (back)
Butt Kicks (down)
Alternating Lateral Lunge (down/back)
3/3 Downward Dog to Shoulder Roll
10 Hollow body to Superman on pull up bar (shoulder stretches)
Gymnastics
Movement Overview:
1. HSPU
– Kip/Strict HSPU
– Pike Push ups (w/feet elevated)
– Push Ups
2. Ring Dips
– Strict/Kipping
– w/ Light Band (red or blue)
– Bar dips (w/ light band)
– box dips
– push ups
3. DB Snatch
– Use hamstrings/glutes – hips to throw weight up
– punch out with Active Shoulder and Locked Arm while getting under the weight w/ soft knees, tight stomach
Metcon
Metcon (Time)
For Time:
16-10-6
Alternating DB Snatch 70/50lbs
HSPUs
16-10-6
Alternating DB Snatch 70/50lbs
Ring Dips
Core
L-Sit Hold – 1-Leg LSit Hold – Hollow Body Hold for time:
21-18-15-12-9-6-3 Seconds. rest as needed, be done in 5 Minutes.
Metcon
Score as 4 rounds with a set of both movements counting as 1 round.
Example:
(12 Calories + 40 DUs = 52 reps)
Metcon (4 Rounds for reps)
EMOM x 8 Minutes
1. 30 Seconds Max Calorie Row
2. 30 Seconds Max DU’s