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)
NO 2nd Run/Row, grab a barbell and get ready to lift.
Weightlifting
Burgener Warm Up (4 Reps)
– Down Up (speed on bar)
– Elbows high and outside (keep bar close)
– Muscle Snatch (shoulder strength)
– Snatch Lands (footwork in receiving position)
– Snatch Balance/OH Squats (Speed/Footwork in Receiving position)
– High Hang Power Snatch ( Speed getting under bar and hips back, weight in heels)
Every 2 Minutes
High Hang Power Snatch 5×5
-then-
Every 2 Minutes
Back Squats 5×5
Hang Power Snatch (5×5)
Back Squat (5×5)
Metcon
Start at 40 Minutes in Class, 15 minute time cap.
Metcon (Time)
For Time:
85 Double Unders
-then-
3 Rounds: 25 Pull Ups, 25 HSPUs, 25 Air Squats
-then-
85 Double Unders
Time Cap 15′
*Scaled 200 Single Unders, Ring Rows, Push Ups, Air Squats*
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
