CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Spring 2016 (No Measure)
Move with a purpose and get sweaty!
10 minutes MAX
400-600m Run (3min)
Or – 3 minute Row/Bike
Karaokee 2
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!)
Air Squat (3-5+ reps)
– stance, hips back, knees out, maintain lumbar curve, full depth
Barbell Back Squat (3-5+ reps)
– same points
Barbell Strict Press (3-5+ reps)
– stance, front rack, grounded in heels, squeeze core/quads, head back, vertical press, active shoulders, return to front rack
Weightlifting
Ramp up to 80% then start working sets, think every 2:30 minutes with working sets
Back Squat (5×3 @23×1)
Shoulder Press (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
10 Front Rack Lunges
10 Ring Dips
Scaling: Back Rack, DB, Goblet lunges
– bar dips, ring/plate/DB push ups, box dips, push ups
Core
2 Rds NOT for time
20 Alt T2B
16 Windshield Wipers
12 1/2 Jacks
Cool Down/Stretch
1. Hurdler stretch (lean back if you can)
2. Kneeling Hamstring
3. Puppy dog stretch
