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, Grab Jump rope and lets work on DU’s!
Skills
Double Under Progressions :30 Work/:30 Rest
– Power Jumps
– 1,1,2,1,1,2
– 1,2,1,2,1,2,
– Consecutive Double Unders
Rowing Technique
– Sit up tall, heels flat on platforms, knees out
– Leg Drive, Slight hip extensions, Arm Pull (think back)
– Return the same way – Arms Straight, Close hip(sit up tall again), bend knees
– focus on big powerful pulls
10 x 5 good pulls w/ rest in between
Light Weight Deadlift Technique (115/75) This should be Light!!
– Set up, execution, efficiency tips (how to save the low back)
– 5 x 5 Perfect pulls
Metcon
Metcon (No Measure)
15 Minute Steady Smooth AMRAP
40/35 Calorie Row
20 Abmat Sit-Ups
10 Box Jumps 20″ (step down, no rebounding)
Cool Down/Stretch
2:00 Each Stretch/14 Minutes total
1: Puppy Dog
2: Saddle
3: Frog Stretch/Standing Straddle
4/5: single leg forward fold with other leg back
6/7: Supine w/ leg twist (use band if you can’t reach foot)
8: Rebound (2+ Minutes, Just lay there and enjoy! Don’t skip this at least :30 Second)