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