CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Weightlifting
SUPERSET – Every 3 Minutes
1: Power Cleans 5 x 3 (Drop and Reset)
AND
2: Strict Weighted Chin Ups 5 x 3
Power Clean (5 x 3)
Weighted Strict Chin Ups (5 x 3)
Supinated grip pull ups with weight.
Metcon
Metcon (Time)
For Time:
50-40-30-20-10
Calories
Burpees over the Rower
*Girls= 45-35-25-25-5 Calories*
Cool Down/Stretch
At Least 4 minutes!
– Low Back
– Calves/Achilles
– Quads
– Hip Flexors
– Lats/Shoulders