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

Cool Down/Stretch