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3.14.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)

Weightlifting

Push press review -setup, execution, common flaws/fixes (3-5 minutes)

EMOM – add weight quickly as we ramp up to a starting weight for our working sets.

3×5 Strict Press (empty bar)

3×2-4 Push Press

(6 minutes total)

Start working sets at 8:00

5×4 Push Press

-Every 90 Seconds-

Push Press (5×4)

Metcon

Metcon (AMRAP – Rounds and Reps)

11′ AMRAP

16 Alternating DB Lunges 50/35 (8 each leg)

15 Burpee Box Jumps 24″/20″

5 Ring Muscle Ups(RX+)

– Bar MUs = RX

Core

4x:45 Hollow Body Work

-:15 rest- good luck!