CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
1. Partner Chest Stretch or Rig/BB
2. Frog Stretch
3. Twisted Lizard OR Couch (quad focus)
4. Pigeon
Weightlifting
EOMOM – 10 Minutes
5 x 8 reps – DB Bench Press, Close Grip
2 Warm Up Sets in 4 Minutes
-then-
E3Minutes – ONLY 2 sets max
Find 20RM Front Squat
DB Bench Press (5×8)
Dumbbell bench press
Front Squat (20RM)
Metcon
Metcon (Time)
RX – 3RFT
(5) Deadlifts (315/205lbs)
(10) Box Jumps (30″/24″)
(15) DB Walking Lunges Each Leg (40/20lbs)
Scaled – 3RFT
5 – Deadlifts (any weight)
10 – Low Box/Plate Jumps
15 – Walking Lunges each leg
Cash Out
3 x 5+ GH Raises @21×1
3 x 10+ GHD Sit-Ups