CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2:00 Gym Runs (increase heart rate… Think run, High Knees, Butt Kicks, Carioca, Skips, Bounding, Jumping, quicker stuff here… Do stretches before class this is the time to start sweating)
THEN 3 Rounds:
15 Push Ups, 10 Rolling Sit-Ups, 10 Band Pull aparts, 10 Lateral Lunges
THEN
:45-:60 Puppy Dog Stretch on Rig w/ Barbell in Rack
Weightlifting
26 Minutes to get in 3 different movements. Once we start we keep going Every 2 Minutes for every set of every exercise.
3 x 10 Overhead Squats (focus on stable shoulders and positioning)
4 x 3 Push Press (dip and drive in Heels and lock it out over head every rep)
6 x 3 Bench Press (dead bug back, control it down and drive it up)
– there are 6 sets of Bench Press so you do not have to start Crazy heavy, build up make your last 3 sets heavy
Overhead Squat (3×10)
Push Press (4×3)
Bench Press (6×3)
Metcon
Metcon (AMRAP – Reps)
Tabata Box Jumps 24″/20″
8 x :20/:10
(4 Minutes Total)
*good luck keeping track of score, try to stay consistent across the 8 rounds and it will be easy to add up score at end of 4 minutes*
Skills
Biceps focused pulling, 5 Sets – Every 2 Minutes
– 1-2 Legless Rope Climbs/5+ Climbs from back on floor to standing and back down
– 1-3 Peg Board
– 5 – Max Reps Chin Ups/Negatives/Partner assisted
– 8-10 DB Rotational Curls
Cool Down/Stretch
Stretch Chest/Shoulders/Biceps/Lats
