CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1 minute Gym Runs first!
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
Mobility
1. PVC on Bench
2. Twisted Lizard or Spiderman Lunge Hold
3. Puppy Dog
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Gymnastics
EMOM x10:
(5) Strict Pull Ups/Chin Ups
Metcon
Metcon (Time)
3 Rounds for Quality/Time:
40/30 Calories on Rower
75 Double Unders
(1 Minute Power Jumps if not DU’s)
Skills
C2B Butterfly Practice
– LOW volume
– LOW sets
– Technique if MAIN focus!!!
– If you do not have Strict Pull Ups AND Kipping Pullups in Metcons then do not work on Butterfly Pull ups,
Instead do 3 x 15 Band Pull-Aparts