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.