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3.16.17

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)