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!)