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)