CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Fall Warm Up (No Measure)

400m Run

-then 2 Rounds of the following:

10 – Push Ups

10 – Sit Up to Straddle

10 – Alt Spiderman Lunges w/ twist

10 – Iron Cross

10 – Scorpions

10 – Air Squats

5 – Inch Worms into Cobra Stretch

-then 400m Run

-then

Samson Stretch

Kneeling Hamstring

Yoga Shoulder Opener

Couch Stretch

Calf/Achilles against Rig/Wall

Wrist/Forearm Stretch
Skip 2nd 400m run!

Mobility

1. Lat stretch

2. Skin the Cat

3. Triceps smash

4. Standing Puppy dog on BB

Weightlifting

Squat Cleans 4×1.1, 4×1

Every 2 minutes: 16 minutes total

Squat Clean (4×1)

Metcon

Metcon (Time)

5RFT:

400m Run/400m Row

5 Power Cleans at 75% (or 85/135)

5 MUs (ring or bar)

15 Box Jumps 20″/24″

30 minute Cap

Accessory Work

3 sets:

10 Hip Extensions

5 leg less/regular Rope climbs or back to feet rope climbs