CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
THEN
2 x :30 Dead Bug Work
Weightlifting
DB Bench Press 4 x 8-10
DB Bench Press (4 x 8)
Dumbbell bench press
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
5 Hang Power Snatch 95/65
10 Lateral Bar Burpees
5 Bar MU’s
100m Run (3 Trips)
RX+ = 135/95
– Should be able to get these 5 unbroken for at least a few rounds
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side