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)