CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
15 Minutes, Do as much as possible.
Mike’s Warm Up (No Measure)
*crossover symmetry activation 5 reps each before if possible*
12′ – 15′ Total time.
500-1000m Row (Good pace, get sweaty)
(2) Carioca
(1) Spiderman Lunge w/Twist
(1)1 Leg RDL
(1) High Knees
(1) Lunge with Reach/Bend to side of front leg
(1) Leg Kicks
(1) Butt Kicks
10 Kips on Pull Up Bar
10 Rolling Sit-Ups
10/10 Lateral Lunges (sit hips down like squat)
10 Burpees w/ 6″ Jump
THEN (when Applicable)
BB Complex, any 3 Movements, 2 Rounds, 5-7 Reps each movement.
THEN (when Applicable)
Position Stretches, 3-4 Stretches, 2 Rounds, 10-15 Seconds
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Bitch Work
4x400m Run
-60 seconds rest-
Gymnastics
5 x :30 Work/: 30 Rest
– ACTIVE HS Holds
– Try to keep shoulders active, arms locked and pressed into floor, Stomach and Butt Tight (hollow body), feet flexed and heels drove towards the ceiling.
-This can be a GREAT Shoulder Stretch for some of us!!
Cool Down/Stretch
Another good Shoulder/Upper Back Stretch.
Hang From pull up bar and have a friend apply pressure with their hands in the middle of your upper back pressing the chest forward.
Then
Stretch anything you need!
– Wrists, Lats, Hamstrings, Glutes, Hip Flexors