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)