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