CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

15 Minutes Total.

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 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

Gymnastics

5 sets: Every 90 Seconds 5 Ring Dips

– Strict, Add weight if possible

– Ring Push Ups

– Banded Dips

– Bar Dips

– Box Dips

– DB Push Ups

*if you’re using a band it is to assist you, not to do all the work for you. If there is no struggle then use lighter band or pick a movement that makes you work a bit more intensely.

Ring Dips (5×5)

Cool Down/Stretch

Group Stretch

– Calves/Achilles

– Shoulders/Chest/Lats

– Hip Flexors/Abs