CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

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

(1) Walking Quad Stretch

Weightlifting

2 Rounds OH Series w/ BB:

– 5 Press (pause at top)

– 5 Push Press (pause in dip and at top of press)

– 5 Push Jerk (NO Pause)

– 5 Split Jerk (pause in receiving position)

THEN

Push Press 5 x 4 @00X1

– Every 2 Minutes

Push Press (5 x 4)

Gymnastics

Bar Dips/Ring Dips (STRICT)

– 3 x 10 Every 90 Seconds

-Red/Blue Band acceptable

– Scale to Push ups on DB’s if need too, from knees is ok as well

Ring Dips (3 x 10)

Dips (3 x 10)

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats
*use cards to keep track* there is 5 progressing rounds, so flip a card after each set of Squats (30, 45, 60, 75, and 90)

*If you complete all of the work that is 20 rounds of Cindy… which is incredible! Good luck and go hard!!

AGAIN, in order to truly RX this workout your Legs should NOT touch the ground during Push Ups, and your Chin should go over the bar EVERY single Rep on the Pull Ups. AND DO NOT get lazy with the AIR Squats, Move good and stay steady!!

Cool Down/Stretch

1: :60 each/Lat

2: :60 each/Couch Stretch

3: :60 each/ Yoga Shoulder-Chest Stretch

4: :60/ Childs Pose-Puppy Dog