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