CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)

Gymnastics

EOMOM

Strict Wt Pull Ups/Chin Ups 5 x (3)

– Negatives/BB Pull Ups

-10 Minutes

Strict Bar Dips 5 x (5+)max reps

– Triceps push ups/Box Dips(10-15)

-10 Minutes

7 Rounds of the following EMOM Skill/Conditioning Work: (21 Minutes)

1. 1-5 MU’s (ring or bar, unbroken)

– Transitions/Ring Rows

2. 5-10 HSPUs (strict or kip, unbroken)

– Pike Push ups/Wall Walks

3. 8-12 T2B (kip, Unbroken)

– Hang Knee Raises/V-Ups

Weighted Pull-ups (5 x 3)

Dips (5 x max reps)

Cash Out

L-Sit Holds

(scale: 1 foot on floor, 1 foot up)

AND/OR

Candlesticks 3 x (5/5)

– Go up hollow and roll into a pistol, alternating feet

(scale: reps up or down as needed)