CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minute Gym Runs. Mix it up but move quick to get a sweat going!
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. Samson/Twisted Lizard
2. Frog Stretch
3. Kneeling Hamstring
Weightlifting
15 Minutes to find a Heavy 1 Rep Back Squat and then 3×3+@90% of todays “Heavy” Single. EOMOM
(total time 22 Minutes)
***Heavy is not necessarily a 1 Rep Max.
For a 1RM we flirt with the line of Perfect Form and Maximum Intensity…
For a “HEAVY” lift we are looking for High Intensity while maintaining Perfect Form. These should look like the best lift you can produce.***
Back Squat (1×1)
Back Squat (3×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 DB Thrusters
15/10 Calorie Row
Gymnastics
EMOM – 5 Minutes
Max Rep T2B, K2E, Knee Raises, V-Ups
Cool Down/Stretch
Minimum 3 Stretches for 1 Minute each