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…