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)
Weightlifting
Deadlifts 5 x 5 Touch and Go. EOMOM
– 10 Minutes
Bench Press 5 x 5 EOMOM
– 10 Minutes
Deadlift (5 x 5)
Bench Press (5 x 5)
Metcon
ECC 2015 WOD 1 (Time)
3 Rounds For Time:
7 Ring Muscle Ups
7 Clusters
RX+ 165/105
RX 135/85
Scaled 95/65
Scaled MU’s = Burpee Ring/Bar Pull Ups
or Burpee C2B Pull ups
Weightlifting
Use a moderate to heavy weight on these.
Maintain Control and Range of motion still!