CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
10-15 Minutes:
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge W/ a Twist
Elevated Walking Samson
High Knees
Walking 1 leg RDL w/ High Kick
Knee Hugs (ankle lifts)
Toy Soldiers/High Kicks
Walking Quad Stretch
10 Scorpions
10 Iron Crosses
5 Downward dog to Cobra (2 sec holds)
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Rolling Sit Ups To Straddle
10 Squats (mobility focus)
– Lizard/Twisted Lizard (1 min per side)
– Puppy Dog (1 min)
– Frog Stretch (1 min)
– Pigeon (1 min per side)
Weightlifting
10 minutes to find 1RM Thruster from the ground. NO Jerks!!!
-then-
3×8/8 Split Squats w/DBs
Thruster (1RM)
Skills
9′ EMOM
1. MUs-Jumping MUs-Ring Rows
2. DUs-Power Jumps
3. Strict HSPUs-Negative HSPUs-Pike Push Ups
Metcon
20 minute time cap total.
Women Row 400m
Men Row 500m
(Sub 400m run if you want)
Score the reps from Thrusters each round.
Metcon (3 Rounds for reps)
3′ AMRAP 500m row, max Thrusters 95/65lbs
Rest 2 minutes
3′ AMRAP 500m Row, max Thrusters 115/75lbs
Rest 2 minutes
3′ AMRAP 500m Row, max Thrusters 135/95lbs
At 15 minutes
50 bar facing burpees for time