CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes of Gym Runs.
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
Weightlifting
Back Squats
– 2 warm up sets
– 8 x 5,5,3,3,3,1,1,1
– Get heavy but Do NOT use anything but 100% perfect form (not 1RM here, just a heavy technically perfect lift)
– Be done in 20 Minutes
– If you have time for a 4th single then feel free to do so.
Back Squat (2×5)
Back Squat (3×3)
Back Squat (3×1)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
15 Calorie Row
10 Front Squats
5 Hang Power Clean
RX+ – 115/75
RX- 95/65
Gymnastics
T2B, K2E, or V-Ups
EMOM x5min
Cash Out
3×30 DB walking lunges
– Make this hurt and it will benefit you more
– Focus on a tight stomach, keeping your torso vertical the whole time
– Drive through that front heel
