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
Empty Bar Press Warm Up
2 x 5 Each (Strict Press with OH Stretch, Push Press with OH Stretch, Front Squat)
THEN
10′ to find a 1RM Push Press
OR
5 x 3 Push Press w/ 2 second Pause at top (Every 2 Minutes)
Push Press (1rm)
Push Press (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 3 Minutes
20/15 Calorie Row
12 Thrusters 95/65
3 Pull Ups
(add 3 Pull Ups each Round)
* DO at least 3 Rounds or until you can no longer get the work load done within 3 minutes.
Score is Completed rounds and Reps in round you could not finish.
Core
3 x 20 MB OH partner throws OR GHD Sit-Ups (10-15 reps)
Cool Down/Stretch
Stretch.