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)