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)
