CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
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
Primer/Technique
2 rds:
5 Cal Row
3 HSPUs
2 Squat Cleans (starting weight)
Metcon (Time)
4 rounds for time:
500m Row
20 HSPUs
15 Squat Cleans
– Men:135,165,195,225
– Women: 95,105,115,125
*weights go up each round fir Squat Cleans, scale as needed.