CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Think of today as a GOOD active Recovery day. Just get the blood flowing and don’t beat yourself up too bad… The Open starts tomorrow!! 19.1 🙂

I recommend signing up for the Open, but even if you don’t want to let’s still have fun testing your fitness across the next 5 weeks!

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

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

Weightlifting

Bench Press 3 x 5 @22X1 (think 50-60%, don’t get too heavy here the Open starts tomorrow!!)

Every 2 Minutes

Bench Press (3 x 5)

Metcon

Metcon (No Measure)

EMOM x 4 Rounds: 25′

1: 10 Burpees

2: 10 Abmat Sit-Ups

3: :30 Bike

4: :30 Row

5: :30 Ski Erg/Light ball slams

6: 45 Double Unders

***if you want a few more reps feel free but remember that tomorrow we test our fitness. The Open is a great time of year to truly go as hard as we are capable of and allow us to “compete” with ourselves and find out what the years training has done for us***

Cool Down/Stretch

Group Stretch! Coach led 10 minutes or more?