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!