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
Skills
10 Minutes:
6 Minutes/Rope Climbing Teqhnique ( 3 x 3 J-Hooks from box or Jump into it)
THEN
Double Under skill session (:30/:30)/4 minutes
– Power Jumps, Pattern 1-1-2, Tighter pattern 1-2-1-2, DU’s
Metcon
Metcon (No Measure)
25′ AMRAP
500m Row
15 Burpees over Rower
50 DU’s/100 Singles
40 Grasshoppers
10 Ball Slams 40/30
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
Accessory Work
After class if theres time: (or before class)
MOBILITY – Pick any problem area and work some individualized mobility
– Look at our posters for ideas, examples would be a bad Front Rack or Overhead Position, maybe a nagging hip flexor pain. Spend 5-10 Minutes working on fixing a limitation you have.
