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
Every 3 Minutes do 14 walking lunges with Barbell
– Partner up as needed
– Start with light-moderate weight, add each set if you can
– Keep your feet shoulder with apart while stepping, stay on the train tracks
Barbell Walking Lunges (4 x 14)
barbell walking lunges
Metcon
Metcon (Time)
For Time:
21-15-9
Goblet Squats 53/35
Burpees
American KB Swings 53/35
Core
Firehouse MB Ab Circuit (No Measure)
10 of everything, 4 Rounds, 3 movements each round:
– Sit-Ups, Pauses, 1/2 Jacks
– 1/2 Ups, MB Chest pass, 1/2 Jacks
– 1/2 Downs, MB Overhead throws, 1/2 Jacks
– MB Chest Pass, MB Overhead throws, Full Jacks
*Use 10lbs or less for MB
then hit Cobra Stretch for a minute immediately afterwards.
Cool Down/Stretch
:60 each
– Couch Stretch
– Seated Hamstring
– Seated Twisted Low Back
– Figure 4 (glutes)
