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.