CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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. Twisted Lizard
2. Puppy Dog
3. Frog Stretch
4. KB Bottom Hold 30 seconds (heavy)
Weightlifting
10 Minutes to find 3RM Front Squat
OR
5 x 3 EOMOM (10 Minutes)
– If depth is not there or front rack is not there do 5 x Goblet Squats 5-10 reps
– Controlled w/ pause at bottom
Front Squat (5 x 3)
Metcon
Metcon (No Measure)
12 Minutes EMOM
1. 7 Front Squats *no rack*
225/155 RX+, 185/125 RX
2. 70 DU’s
3. 7-10 Strict C2B/Chin Ups/Pull Ups
Cash Out
3-4 sets of MU work (if you are worried about MUs and you have the pull and press strength)
– Strict, Kipping, Transitions
4 x Super Sets
GH Raises 5+ reps
DB Hammer Curls 8-10 Reps
Cool Down/Stretch
Pick 3 Big Stretches
– Couch/Saddle
– Low Dragon
– Puppy Dog or Banded lat stretch