CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Weightlifting
Get Heavy!
Front Squats 5 x 3, Every 2 Minutes
– 2 Ramp up sets –
Front Squat (5 x 3)
Metcon
Metcon (AMRAP – Reps)
20′ AMRAP/Ladder
200m Run
HSPU Ladder (5,10,15,20,25,30, etc…)
Climb ladder as high as possible in 20 Minutes
Score = Total Reps of HSPUs
Core
3 x :30-:45 Side Plank Holds each side
– Rest as needed –
Cool Down/Stretch
Use a band to stretch out Shoulders, Lats, Chest
AND Calves/Legs from Running & Squatting