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)
Skills
Double Unders (:40 Work/:20 Rest)
– Power Jumps
– Single, Single, Double
– Single, Double, Single, Double
– Double Unders
MB Cleans
– Straight Arm DL w/ Shoulder Shrug
– Shrug and pull under into bottom of squat
– Full MB Clean
Mobility
Front Rack (BB on Rig) (5-6 Minutes)
– :60 Standing Puppy Dog
– :60 Skin the Cat
– :60 Chest opener on BB
– :60/:60 Triceps/Lat Smash on BB
– :60 – 2 Minutes Praying Squat hold (use rig if you have to)
Metcon
Metcon (No Measure)
20′ AMRAP
17/15 Calories on Rower
15 Burpees over Rower
13 MB Cleans 20/14
11 DB Renegade Push Up/Row 25/15
9 T2B
7 Slam Balls 30/20
5 Strict HSPUs/Pike Push Ups (deficit if you can do it unbroken)
*Renegade Row 1 rep = Push up/ Row Left/ Row Right
Cool Down/Stretch
Stretch as class :60 Each stretch, do what ever is needed.
