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)

Weightlifting

Warm up Back Squat 1-3 sets.

EOMOM

Back Squats 3 x (12,10,8)

– think 65%,70%,75%

EOMOM

Push Press 5 x (3)

– Stick the top position for a quick pause

Back Squat (3 x 12,10,8)

Push Press (5 x 3)

Metcon

4 Minute AMRAP

15 – Thrusters 95/65

15 – Wall Balls 20/14

Rest 4 Minutes

-then-

3RFT:

15 – Thrusters 95/65

15 – Wall Balls 20/14

Metcon (AMRAP – Reps)

4 Minute AMRAP

15 – Thrusters

15 – Wall Balls

Metcon (Time)

3RFT:

15 – Thrusters

15 – Wall Balls

Cool Down/Stretch

1. Couch Stretch

2. Twisted Lizard

3. Puppy Dog

4. Kneeling Hamstring

5. Banded Shoulder stretch