CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
10 Rolling sit-ups
10 Burpees
16 KB Lateral Lunges
THEN
(1) Spiderman Lunge w/ Twist
(1) 1-Leg RDL w/ High Kick
(2) Carioca
(1) High Knees
(1) Butt Kicks
(2) High Skips
(1) 2 feet Long Jumps 40′
Weightlifting
Front Rack Stretches:
1. BB Puppy Dog (:30)
2. BB Skin the Cat (:30)
3. BB Chest Stretch (:30)
4. BB Triceps smash (:30/:30)
Front Squats – 3RM
– At least 5 sets, build up to todays 3 Rep Max
– Every 2 Minutes
Front Squat (3RM)
Gymnastics
Weighted Strict Pull Ups from Dead hang
– 5 x 3, building up to find a 3RM
OR 5 x Max Strict Pull Ups/Negatives/Vertical Pull on Rings or BB
-Every 2 Minutes
Weighted Pull-ups (3RM)
Metcon
Metcon (Time)
Intervals – 4 Rounds
25 Wall Balls 20/14
15 T2B
Rest :60
*the goal is unbroken, dig deep and hold on to big sets. Red Line every round, you get a FULL minute rest!!
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side