CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
THEN: 2 Rounds
10 Air Squats
10 Rolling Sit-Ups
5 Push/Pull Kips on Pull Up bar
Weightlifting
TEMPO Front Squats
– Ramp up/Warm up Sets (3 Minutes)
– 4 x 5 @33×1
– Every 2 Minutes
-Focus on Position and Posture!
Front Squat (4 x 5 @33×1)
Gymnastics
3 x Max Reps Strict Pull Ups (5+)
– Do more then last week somehow!
Pull-ups (3 x Max Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
Open 16.1 (Kind of)
20′ AMRAP
– 8 Left Arm OH Lockout Walking Lunges
– 8 Burpees over the KB
– 8 Right Arm OH Lockout Walking Lunges
– 8 C2B Pull Ups
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
