CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Rounds: :30/:30 DU Practice (5 Minutes)
2 Rounds:
8/8 Sea Saw Walk (Dig big toe into ground, straight spine, arms out to side, hinge at hip, fire hamstring/glutes through heel to straighten body, other side)
:30 Dead Bug Work
2 Rounds:
8 Shoulder Retraction + Ring Rows
12 Push Ups
Weightlifting
– 2-3 Warm Up Sets in 4 Minutes
– Do All 5 Sets at 90% of 3RM from LAST WEEK, Every 2 Minutes
Bench Press (5×3 @90% 3RM)
Gymnastics
5′ to accumulate 1:00 at top and 1:00 at bottom of RING DIP
– At top try to externally rotate the shoulder and set the shoulder blades back, pinky to the pocket, thumbs out, shoulders back
– At bottom keep shoulder blades retracted best as possible
SCALE: Top of Push Up, and 90 Degrees at elbow/bottom of push up
– Keep trunk tight and back straight
Metcon
Dont get sloppy with SDLHP, keep back Straight!
Metcon (Time)
3 Rounds:
20 Push Press 95/65
40/30 Calorie Row
20 Sumo Deadlift High Pull 95/65
Core
Partner Up and take turns:
3 Rounds:
:30-:45 Second Hollow Body Hold
:30/:30 Side Pillar/plank hold
15 MB OH Throws w/ partner standing on toes (10-14lb MB)
Cool Down/Stretch
Do this as a class, do not skip!
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!)