CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Stations: 1:00 each station x 3 Rounds
– Agility Ladder (Icky Shuffle, Hop Scotch, Jump Cuts, etc..)
– Two hurdle latteral shuffle for Speed bursts (move as fast as possible laterally and stick the outside plant foot, then move back as fast as possible)
– Bike or Ski Erg
THEN
8 Reps of everything w/ PVC
– Leg swings forward and backward
– Leg swings across the front side to side
– Good Mornings
– Back Rack Torso Twists
– Passthroughs
– Halos (4 left, 4 right)
– OH Squats
– No PVC, 8/8 Split Jumps land with good posture and good position each rep
Plyometrics
Seated Box Jumps, 5 x 3
– Start from seated position about 90 degrees at the hip & knee to start
– Use a BIG arm swing/upper cuts, keeping posture upright
– Land on box in good position, step down
– Be as explosive as possible EVERY rep
– rest as needed 1-2 Minutes
Metcon
Metcon (6 Rounds for reps)
6 Rounds: (24 minutes total)
1:00 Max Rep Burpees
1:00 Max Rep Double Unders/Plate Jumps
1:00 Max Rep Abmat Sit-Ups
1:00 Rest
*Keep a constant rep count for the 3 Minutes, record each 3 Minute round separately*
Cool Down/Stretch
Stretch! Legs/Hips/Shoulders/Back All that stuff!