CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes – Gym Runs (mix it up)
3 Rds:
5 Burpees
10 Push Ups
5 Russian Baby Makers
10 Rolling Sit-ups to Straddle
5 Squats
10 Alternating Spiderman Lunge w/ Twist
(quick)
5/5 Scorpion (quick)
5/5 Iron Cross (quick)
5 Downward Dog to Cobra (quick)
Mobility
1. Twisted Lizard
2. Frog Stretch
3. Puppy Dog
Weightlifting
1-2 Warm Up Sets Back Squats
THEN: Back Squats 6 x (10,3,10,3,10,3)
– EOMOM
– Don’t over think the weights just get going!
– All Sets to be done UNBROKEN
Back Squat (3 x 10)
Back Squat (3 x 3)
Metcon
Metcon (3 Rounds for time)
3 Rounds of the “Power Drill”
5 HSPUs
10 Power Clean
15 Burpees
20 KBs
25 Wall Balls 20/14
-3 minutes rest-
RX: Clean = 135/95, KBs = 53/35
Gymnastics
HSPU work x5:
(3) @30×2, (3) Strict, (6) Kipping
– all 12 reps to be done unbroken as possible.
– Scale the kipping reps if needed.