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3.7.17

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)

Mobility

Front Rack Mobility Drills:

1 – Triceps/Lats Smash on Barbell 2:00 Each Side (4:00)

2 – Banded Super Front Rack 2:00 Each side (4:00)

Metcon

Metcon (Time)

For Time:

15 Squat Cleans 225/155

30 Strict HSPUs (50 Kipping HSPUs)

45 Calorie Row

Time Cap – 10′

*scale as needed and go fast!! Singles in cleans are ok but reset quickly!

Weightlifting

– Every 2 Minutes, think touch and go as possible.

– Fight to dip and catch in the HEELS

– Lockout with ACTIVE shoulder/OH Position

Push Jerk (4 x 7)

Core

Every 2 Minutes, :45 Weighted Plank

3-4 Sets

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)