CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10 Minutes Max.

General Warm Up (No Measure)

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge

Elevated Walking Samson

High Knees

Walking 1 leg RDL

Knee Hugs

Toy Soldiers/High Kicks

Walking Quad Stretch

Lunge W/ Twist

– 10 Arm Circles Forwards/Backwards, Across

– 10/10 Wrist circles both directions

– 5 bow and bends

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Sit Ups To Straddle Stretch

10 Squats (mobility focus)

Mobility

5-6 Minutes

1. Twisted Lizard

2. Frog

3. Kneeling Hamstring

Weightlifting

10 Minutes to build up to a heavy Single Rep Back Squat.

**This does not have to be a 1RM, somedays feel good somedays do not. Just load by feel and go from there today!**

-Then-

8 Minute EMOM – 3 reps Back Squats @70-80% of todays heavy single.

Back Squat (1RM)

Back Squat (8 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

RX:

5 – Push Press (body weight/.75 BW)

10 – T2B

15 – Wall Balls

30 – DU’s

Scaled:

5 – Push Press (lighter weight)

10 – Hang Knee Raises

15 – Air Squats

60 – Jump Ropes

Cash Out

3 x 5+ GH Raises

2 x 15 Reverse Hypers (no weight, Slow and Controlled)