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

Front Squats

– Warm up 1 set for every 100lbs (ex: 315 1RM = 3 Warm up sets)

– 4 x (7) @20×1 Every 2 Minutes

Bench Press

– Warm up sets same as FS

– 5 x (3) Every 2 Minutes

Front Squat (4 x 7)

Bench Press (5 x 3 )

Metcon

Metcon (Time)

3 Rounds For Time:

RX

10 – Deadlift (225/155)

20 – Wall Balls (20/14)

30 – Lateral Bar Jumps (2 Feet)

Scaled

10 Deadlifts (scale weight as needed)

20 Air Squats to MB

30 Lateral Line Jumps

Cash Out

3 x 10/10 Alternating Superman on stomach w/ 1 second pause each rep