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