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. Banded Shoulder w/ leg extended back
2. Banded Shoulder w/ elbow at 90 degrees, palm up, facing away from the rig
3. Banded Shoulder/Chest, facing away from rig, palm up
Metcon
Do NOT pace this, sprint the runs and get through the push ups as quick as possible!!!
Metcon (No Measure)
Every 2 Minutes x10: 20 Minutes
6 gym Runs (down,back x3)
15/10 HSPUs or Pike Push Ups
Gymnastics
3 x 5+ Strict Pull Ups/Chin Ups w/ weight if possible
– Super set w/ 10 Band pull aparts (red or blue)
– Start every 2 Minutes
4 x 5+ Ring Rows w/ 1 second pause at top
– Super set w/ 10 Band pull aparts (red or blue)
– Start every 2 Minutes
Metcon
1000m Row (Time)
Max Effort 1000m Row
Cash Out
Performance: Strict Muscle ups 6 x 1
OR Muscle ups 6 x (1-5) OR Muscle up transition work!
Fitness: 3 Minutes MAX REP DU’s or DU/power jump practice