CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

CFN Body Weight (No Measure)

2 Gym Runs (Down/Back,Down/Back)

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

5/5 Spiderman Lunge with twist

5 Toe Grab 2 Russian Baby makers

10 Squats

2 Gym Runs (Down/Back, Down/Back)

5 Burpees

5 Downward Dog to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

5/5 Side Bends w/ Extended Arms

5/5 Palm to Palm

10/10 Bent over torso twists

Walking 1 leg RDL w/ High Kick

Long Jump length of Gym

Mobility

1. Twisted Lizard or Lizard w/ a twist

2. Kneeling Hamstring

3. Couch Stretch

4. Pigeon Stretch

5. Puppy Dog

Metcon

Metcon (Time)

20 Minute Time Cap

RX – 4RFT:

21 Box Jumps 24″/20″

18 Wall Balls 20/14

15 American KB Swings 70/53

12 Burpees

Scaled – 4RFT:

21 Step Ups 24″/20″

18 Wall Balls – Air/Goblet Squats to a ball

15 Russian KB Swings

12 Burpees

Weightlifting

Every 2 Minutes X7 = 14 Minutes

– (1) Hang Snatch + (1) Squat Snatch

– Every 90 Seconds if need to!

SuperSet:

3 x (7) Front Squats

3 x (5+) Strict Pull Ups/Chin Ups/Negatives

(1) Hang Snatch + (1) Squat Snatch (7 x 1)

hang snatch + squat snatch

Front Squat (3 x 7)

Cool Down/Stretch

DONT SKIP THIS!!!!

1 – Couch Stretch (1 minute each side)

2 – Twisted Lizard/Lizard (1 Min each side)

3 – Kneeling Hamstring (1 Min each side)

4 – Frog Stretch (1 Minute)

5 – Pigeon (1 minute each side)