CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minute AMRAP
CFN Body Weight (No Measure)
2 Gym Runs
10/10/10 3 Way Jumping Jacks
10 Push Ups
10 Rolling Sit-Ups to Straddle
10 Spiderman Lunge with twist
10 Squats
2 Gym Runs
5 Burpees
5 Inch worm to Cobras
5/5 Scorpion
5/5 Iron Cross
5/5 Lateral Lunges (stay in Heels)
5/5 Bent over torso twists
Long Jump length of Gym
Mobility
1. Puppy Dog – 1 minute
2. Low Dragon – 2 minutes
3. Twisted Lizard – 2 minutes
Metcon
Metcon (AMRAP – Reps)
5 Minute Ladder (3,3,6,6,9,9….)
RX:
HSPU’s
Box Jump Overs 24″/20″
Scaled:
Pike Push Ups
Box Step Overs
Gymnastics
5 x Every 90 Seconds
– Ring Dips (strict)
– Ring Push Ups (strict)
– Bar Dips
– Box Dips
Ring Dips (5 x max reps)
Weightlifting
5 x (8/8) Every 2 Minutes
1-Arm DB Back Rows
– Start with NON-dominate hand
– Set shoulder blades
– drive elbow back
– be in control of weight
– think starting a lawn mower
Single Arm DB Row (5 x 8/8)
1 arm DB Back Row
Mobility
1. Anchored T-Spine on Foam Roller (use KB or BB)
2. Extended arm OH plate shoulder stretch on bench
– Lay w/ back on bench, arms extended with light plate and allow it to go all the way over your head. KEEP butt and back on the bench.
3. Twisted Lizard
4. Arms extended behind back on bar (chest/shoulder stretch)