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
Weightlifting
Sumo Deadlift
3 x 4 reps
– every 90-120 seconds
Sumo Deadlift (3 x 4)
Metcon
Metcon (Time)
20 Minute Time Cap
3RFT:
500m Row
12 Hang Power Cleans
50 Double Unders
RX+ – 185/135
RX – 155/105
Scale as needed.
Core
3 Sets:
10 GHD Sit-Ups or 15 Abmat Sit-Ups
AND
15 Reverse Hypers (no Weight)
Cool Down/Stretch
Try to hold Each stretch for 45-60 Seconds and focus on relaxing and breathing through them!
1. Couch
2. Shoulders w/ bands
3. Wrists
4. Kneeling Hamstrings
5. Pigeon
6. Saddle Pose