CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Minutes Row/Run (if no rower just run or Bike)
-then-
3 ROUNDS of progressive bodyweight warm up:
— If you do not have strength or skill to use the following movements as warm up then stick with movements that do so.
ROUND 1: 10 Air Squats, 10 Strict Push Ups, 10 Sit-Ups, 5 Strict Pull Ups/Chin Ups(ring rows), 5/5 Scorpions
ROUND2: 10 Alternating Lunge w/ twist, 20 second HS Hold, 10 V-Ups, 10 Kipping Pull Ups, 5/5 Iron Cross
ROUND3: 10 Lateral Lunges, 5-10 Strict HSPUs (1set), 5-10 T2B (strict as possible), 10 Butterfly Pull Ups (MU if possible), 10 2-Feet Glute Bridge
Weightlifting
4 x10 Back Squats (Every 3 Minutes)
4 x 4 Push Press (Every 2 Minutes)
Back Squat (4 x 10)
Push Press (4 x 4)
Metcon
2 Movements, a ladder progressing by 3 reps each round. Do 3 of Each movement then 6, then 9, and so on….
Metcon (AMRAP – Reps)
7 Minute Ladder (3,3,6,6,9,9,etc..)
Front Squats
Burpees over the Bar
weights:
RX+ 165/105
RX 135/85
Accessory Work
Russian Hamstrings w/ Partner 3 x 5+
(use DB RDLs as scale)
AND
Strict Hang to L-Sit 3×10+
(use leg lifts as scale)
Cool Down/Stretch
Top 3:
1. Couch (quads)
2. Kneeling Hamstring
3. any Shoulder stretch
Runner Ups:
– More Shoulder stretches
– Low back
– Hip Flexor
– Seal Stretch