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