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