CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
(15-20 Minutes)
800m
-then-
Carioca (2)
Leg Kicks (1)
High Knees/Skips (1)
1-leg RDL w/ Kick (1)
Crawling Spider-Man Lunge w/ Triangle Twist (1)
Lateral Lunges (1)
10 Rolling Sit-Ups
10/10 Scorpions
10 Push Ups
:30 Downward Dog Stretch
-then-
2 Rounds:
20 Russian KB Swings (heavy if possible)
25 Air Squats (Move Perfect!!)
Metcon
12′ AMRAP
@16′ you have 10′ to find (1) Power Clean + (3) Hang Power/Squat Cleans
26 Minutes Total
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
5 DB Clean & Jerks 50/35
10 Box Jumps 24″/20″
15 Pull Ups
*DBs must touch the ground between every rep and lockout over head with a neutral grip, locked out elbow/straight arm, active shoulder, straight leg.
– Focus on squeezing your stomach and butt to not bend your spine while locking out!
(1) PC + (3) HPC/HSC (1 Rep Max)
1 Power clean + 3 Hang Power/Squat Cleans
Cool Down/Stretch
:60 Butterfly
:60 Dragon
:60 Twisted Dragon
:60 Low Dragon
:60 Half Seated Frog/Hurdler Stretch
:60 Puppy Dog
:60 All 4 Wrist Stretch (lean forward and relax a few times in a minute stretching the wrists)
– Then do all the Unilateral stretches on the other side (Butterfly, Puppy Dog, and wrists are one time, you can repeat if you have time or want to)