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