CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
10-15 Minutes:
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge W/ a Twist
Elevated Walking Samson
High Knees
Walking 1 leg RDL w/ High Kick
Knee Hugs (ankle lifts)
Toy Soldiers/High Kicks
Walking Quad Stretch
10 Scorpions
10 Iron Crosses
5 Downward dog to Cobra (2 sec holds)
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Rolling Sit Ups To Straddle
10 Squats (mobility focus)
– Lizard/Twisted Lizard (1 min per side)
– Puppy Dog (1 min)
– Frog Stretch (1 min)
– Pigeon (1 min per side)
Gymnastics
5 sets – EOMOM – 10 Minutes
Strict Pull Ups Max Reps
– use band, negatives, partner, ring pull ups, etc… get stronger!
Pull-ups (5 x Max Reps)
Metcon
Metcon (Time)
RX+
21-15-9
Burpee Box Jumps 24″/20″
– do 100 DU’s after each set (3×100)
RX
21-15-9
Burpee Box Step Up/Jump 24″/20″
– do 200 Jump Ropes between each set (3×200)
Gymnastics
Strict Bar/Ring Dips 3 x Max Reps EOMOM (6 Minutes)
– If you plan on WODing with high volume Muscle Ups tomorrow do Bar dips today, add weight if needed.
Dips (3 x Max Reps)
Metcon
Metcon (Time)
RX+
For Time:
800m ROW
50 American KB Swings 70lb/53lb
30 Burpees over the Erg
RX
For Time:
800m Row
50 American KB Swings 53lb/35lb
30 Burpees