CrossFit Nucleus, CrossFit Nucleus – CrossFit
Mobility
1:30 Low Dragon each side (calf/achilles)
1:30 Shoulder Opener each side
(6:00 Total)
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)
Metcon
Metcon (Time)
3 Rounds For Time:
75, 50, 25 Double Unders
30, 20, 10 S2OH 135/95
400m Run (each round)
Weightlifting
Strict Shoulder Press 5 x 5 w/ 1 second pause at top
– Shoulders will be fatigued after metcon so work on positioning and execution of movement more then how much weight you have on there, but still push it a little bit just don’t lose positioning.
Shoulder Press (5×5)
Accessory Work
Crossover Symmetry Iron Scap (8 Reps each move)
AND
Repeat the mobility drills from earlier to stretch out!