CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weakness Warm Up:
50 Burpees or 4 Minutes which ever happens first.
– hold a solid pace for first 35, then go for it on the last 15.
Mobility
1. Banded Samson (90 Seconds Each Side)
2. Banded Hamstring Floss (90 Seconds Each Side)
3. Banded Shoulder/Lat (90 Seconds Each Side)
4. Banded OH Lockout/Shoulder Stretch (90 Seconds Each Side)
Metcon
Goal is 2 minutes for each movement each round. So scale to get work done around 16 Minutes.
Metcon (Time)
4 Rounds For Time:
500m/400m Row
400m Run
Accessory Work
Tabata Battle Ropes
8 x :20/:10 (work/rest)
– Total time 4 Minutes
– Alternating hands, NO double hand slams.
Cool Down/Stretch
Coaches Choice with group stretch, here are some suggestions…
2 Minute each hold.
1. 1/2 Saddle Left
2. Kneeling hamstring Right
3. 1/2 Saddle Right
4. Kneeling Hamstring Left
5. Frog
6. Twisted Cross Left/Right
7. Saddle with Archer Arms (1 Minute each)
8. Saddle with Eagle Arms (1 Minute each)
9. Samson with Arms OH Left/Right
10. Seated Straddle
11. Low Dragon Left/Right
and anything else you want…