CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Weightlifting
Superset: 5 sets Every 3 Minutes
– (8) DB Bench Press
– (8) Strict Ring Rows/feet elevated if possible (SLOW and Controlled)
DB Bench Press (5 x 8)
Dumbbell bench press
Ring Rows (5 x 8)
Metcon
Metcon (Time)
5 Rounds for time:
10 Hang Power Cleans 135/95
5/3 Ring/Bar Muscle Ups (Sub 5 Ring Dips+5 burpees)
*Scale as needed*
20′ Time Cap, looking to be more sub 10-15 minutes
Accessory Work
JACKED STREET!!!
– Peg Board (have fun with it)
– Ab Circuit
– DB Bicep Work
Firehouse MB Ab Circuit (No Measure)
10 of everything, 4 Rounds, 3 movements each round:
– Sit-Ups, Pauses, 1/2 Jacks
– 1/2 Ups, MB Chest pass, 1/2 Jacks
– 1/2 Downs, MB Overhead throws, 1/2 Jacks
– MB Chest Pass, MB Overhead throws, Full Jacks
*Use 10lbs or less for MB
then hit Cobra Stretch for a minute immediately afterwards.