CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

**Stop at Samson Stretch**

Fall Warm Up (No Measure)

400m Run

-then 2 Rounds of the following:

10 – Push Ups

10 – Sit Up to Straddle

10 – Alt Spiderman Lunges w/ twist

10 – Iron Cross

10 – Scorpions

10 – Air Squats

5 – Inch Worms into Cobra Stretch

-then 400m Run

-then

Samson Stretch

Kneeling Hamstring

Yoga Shoulder Opener

Couch Stretch

Calf/Achilles against Rig/Wall

Wrist/Forearm Stretch
****Skip the Stretching*****

Gymnastics

5 x Max Rep HSPUs

– 3 sets Strict, 2 sets Kipping

5 x 8 Strict Ring Dips W/ a PAUSE at top

– start with shoulder blades, finish w/ elbows back and eyes/chest towards the ceiling

-If you are bad ass at these, start by elevating your feet/heels onto 1-45lb Bumper, then 2 – 45lb Bumpers, etc.. ONLY if you can maintain a tight CORE and Strict Rows!!!

Handstand Push-ups (5 x max reps)

Ring Rows (5 x 8)

Metcon

Tabata Mash Up! 🙂 🙂

– Work 20 Seconds, Rest/Switch movements 10 Seconds.

Do all stations 4 times, then rest 2 minutes, then do all stations 4 times again.

– 10 minutes, rest 2 minutes, 10 minutes

– Total time 22 Minutes.

Goal is to maintain the same reps every station, every round! Or as close as possible!

Metcon (No Measure)

Tabata Mash Up

4 rds, rest 2 minutes, 4 rds

1. Sled Push (2-45lbs/2-25lbs)

2. Box Jumps (20″)

3. Battle Ropes (alternating hands)

4. Burpees (sprint)

5. Grasshoppers

Cash Out

EMOM – 5 Minutes – Strict T2B – You pick the Reps.

then

STRETCH

1. Couch

2. Twisted Lizard

3. Standing Straddle/Frog Stretch

4. Pigeon

5. Seated feet together forward bend

6. Yoga Shoulder/Chest Stretch