CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
750/600m Row
Carioca (2)
1-leg RDL w/ High Kick (1)
Spiderman Lunge W/ Twist (1)
Skips (1)
High Knees(1)
Skipping Leg Kicks (1)
Butt Kicks (1)
10 Rolling Sit Ups
10 Push Ups
10 Air Squats (Slow)
10/10 Scorpions
10/10 Iron Cross
-then-
BB Complex – 2 Rounds:
5 Strict Press
5 High Hang Muscle Snatch
5 Thrusters
5 Push Jerks
Weightlifting
Push Jerks 5×5 Every 2 Minutes
– As touch and go as possible, Dip in Heels
Push Jerk (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
15 Calorie Row
30 DU’s
15 HSPUs
2/2 DB Power Snatch
*70+/50+ on DB weight and it can change from round to round this a chance to get a feel for a heavier DB.
Core
3-4 Sets of 10-15 Reps
– GHD Sit-Ups OR Abmat Sit-Ups w/ DB
– Be smart if you are not used to the GHD then think total volume of 30 reps or less!!
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)