CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
CFN Body Weight (No Measure)
2 Gym Runs (Down/Back,Down/Back)
10/10/10 3 Way Jumping Jacks
10 Push Ups
10 Rolling Sit-Ups to Straddle
5/5 Spiderman Lunge with twist
5 Toe Grab 2 Russian Baby makers
10 Squats
2 Gym Runs (Down/Back, Down/Back)
5 Burpees
5 Downward Dog to Cobras
5/5 Scorpion
5/5 Iron Cross
5/5 Lateral Lunges (stay in Heels)
5/5 Side Bends w/ Extended Arms
5/5 Palm to Palm
10/10 Bent over torso twists
Walking 1 leg RDL w/ High Kick
Long Jump length of Gym
Mobility
1. Puppy Dog
2. Reverse Crab (drive hips forward and towards the ceiling) OR Chest stretch on Rig w/ BB
3. 30 Second goblet squat hold (below Parallel)
Weightlifting
5 Minutes to build up to 80% of 1RM Back Squat.
-then-
EMOM x 10 Minutes= 3 Back Squats
– try to be between 80-90% the whole time
3 x 5 Push Press @00×1
– EOMOM
– 1 Full Second at top of Press
Back Squat (10×3)
Push Press (3 x 5)
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
40 KB Swings
30 Burps
30 KB Swings
30 Burpees
20 KB Swings
30 Burpees
10 KB Swings
MAX Burpees
Cash Out
Fitness: Ab Circuit
Performance: 4 x (1) Snatch Balance + (2) OH Squats w/ pause at the bottom