CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m run/500m row
then
3 Rounds:
14 KB Lateral lunges
HS walk (no more then :60)
1 Minute Burpees
THEN
Dead Bug 2 x :30
Mobility:
Puppy Dog Stretch :60
Yoga Shoulder Stretch :60/:60
Weightlifting
DB Strict Press
– 4 x Max Reps at around 20% each hand of last weeks Push Press (roughly 40/25 RX)
Front Squat
– 3 x 15 Every 2 Minutes@10×0
– think conservatively first round
DB Strict Press (4 x Max Reps)
Front Squat (3 x 15)
Metcon
Core
3 x 5/5/5 Split Stance Low/Mid/High Band Twist from Rig
– Lock in the bottom of split jerk position, sink hips down lock them in and twist the Trunk only.
Metcon (No Measure)
25 Minutes EMOM
1: DB Curls (10 Reps)
2: DU’s (50 Reps)
3: V-Ups (15 Reps)
4: Box Jumps 24″/20″ (15 Reps)
5: 100m Sprint (3 Trips down AND back)
5 Rounds = 25 Total Minutes
Cool Down/Stretch
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (dead bug spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)