CrossFit Nucleus, CrossFit Nucleus – CrossFit
Spring 2016 (No Measure)
Move with a purpose and get sweaty!
10 minutes MAX
400-600m Run (3min)
Or – 3 minute Row/Bike
Spiderman lunge w/Twist-Twist 1
RDL w/high kick 1
High skips w/ reach 2
Side shuffle 2
Knee Hug/Ankle lift 1
High kicks 1
10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers
At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)
1. Anchored T-Spine Mobilization 2 Minutes
2. Goblet Squat/Sumo Squat hold 2 Minutes
3. Banded Ankle 1 Minute each side
20 Minute EMOM
1. 5 Overhead Squats
2. 10 DB Bench Press
3. 15 Wall Balls 20/14
4. 10 HSPUs (strict if possible)
*Starts from Floor with OHS and choose a weight that allows you to go unbroken and reach full depth. If OHS is not an option try Front Squats or Goblet Squats
*with DB Bench use weights that allow you to not need a spotter. So a weight that is manageable and you can use a different weight each round if you want to.
*HSPUs Strict or Pike Push Ups. If you need to kip out the last few thats fine but always start and try to stay Strict.
Ab Circuit 4 Rounds:
10 Hollow Body Lifts
10 Hollow Body Rocks
10 Seconds Hollow Body Hold
*try to keep arms right next to your ears at ALL times.
Focus on pressing your lower back into the ground to maintain abdominal tension.