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 (2 types of athletes) :40 work/:20 rest
1 – You do not have DUs OR 2 – You have DU’s
– Power Jumps – DU’s
– 1,1,2,1,1,2 – DU’s
– 1,2,1,2,1,2 – DU’s
– Try Unbroken DUs – DU’s
Muscle Ups 4 x 3
– Swings on Rings (hollow body to arc)
– Hip to rings OR Hip pops on floor
– False Grip ring row into Close Transitions w/ feet on floor keeping rings in contact with Shirt the ENTIRE time through the transitions
Metcon
2 Options:
A (if it is not raining)
– 25′ AMRAP – 400m Run, 500m Row, 50 DU’s, 20 Burpees
OR
B (if it is raining)
– “The Ghost” 6 Rounds 1′ Calorie Row, 1′ Burpees, 1′ DU’s, 1′ Rest
(No Measure, just go hard and get better today!)
Cool Down/Stretch
Calf/Achilles on Rig/Wall (2:00+ Each leg)
Bone Saw the calf (:60-:90 each side)
Hip Flexor/Dragon Stretch (:60-:120+ each side)
Supine Leg Twist (:60+ each side)
Puppy dog/ Lat Stretch (:60+ each side)
— add anything you need.