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