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!

Reverse Hypers (4 x 5-8)