CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2016 Summer Dynamic Warm Up (No Measure)

Dynamic:

400m Run

(2)Spider Man Lunge w/Twists

(2)1Leg RDL w/High Kick

(2)Knee Hug into Hip Flexor Lunge

(2) Carioca

(2) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(2) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch

THEN – 10 Each

– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)

Weightlifting

Clean Position Stretches: 3 x :10

– Squatting Quad

– Front Rack

– Front Squat

Power Cleans 5 x 3

– E2Minutes

Power Clean (5 x 3)

Metcon

– quick DL Technique

Metcon (No Measure)

10′ EMOM

First Minute: 10-15 GHD Sit-Ups/T2B/V-Ups

Second Minute: 10 Unbroken Deadlifts

*idea starting weight 225/155

Accessory Work

3 x 10 Hip Extensions

THEN

Stretch