CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/High Kick
(1)Knee Hug into Hip Flexor Lunge
(2) Carioca
(1) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(3) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
THEN – 2 Rounds with PVC
– 10 Good Mornings
– 10/10 Leg Swings front/back, side/side
– 10 OH Lockout Side Bends
– 10 Back Rack Torso Twists
– 10 Pass Throughs
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
30 Double Unders (60 Single Unders)
20 Calorie Row
10 Burpee Box Jump Overs 24″/20″
Skills
Kipping T2B 3 x 5 Reps Each
– Push Pull on bar (hollow body – Arch)
– add Knee Raise in push on bar
– Kick feet up to hit bar at same time
THEN
3 x 5 Strict Straight Leg Raises
– Point toes start at dead hang, then bring feet up to 90 degrees
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)