CrossFit Nucleus, CrossFit Nucleus – CrossFit
Coaches Choice, include some of the Dynamic stuff below.
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(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
*Ring Muscle Ups* 20 Minutes
1: Hollow Body to Arch (keep feet together best you can) 3 x 3 Reps
2: Hip Pop w/ Feet on Box, False Grip on Rings 3 x 3 Reps
3: Banded Transitions (Toe lift, hip pop, turn over, NO Dip) 3 x 3 Reps
4: Russian Dips On Soft Box from Elbows (if you have Strict Ring Dips, if not strict ring dips, strict Ring Push Ups, Strict DB Push Ups) 3 x 3 Reps
5: Archers from Push Up Position on Rings 3 x 3-4 Reps (Left arm straight, Right Arm Straight, Push Up = 1 Rep)
Partner Endurance Row
– Partner has to be holding One 50/35lb DB with both hands while the other is Rowing.
*If there is not enough people just Row 500m, then Hold DB for how long it took you to row. 5 sets will = 2500m Row.
30 Minute Time Cap.
– Puppy Dog
– Yoga Shoulder/Chest Opener
– Seated low back twist
– Supine twisted cross