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)
Skills
Stamina or Drills (:40Work/:20Rest)
– DU’s or Power Jumps
– DU’s or 1,1,2,1,1,2
– DU’s or 1,2,1,2
– DU’s
Metcon
Metcon (AMRAP – Rounds and Reps)
25′ AMRAP
800m Run
100 DU’s
50 Abmat Sit-Ups
Skills
Muscle Up Skills and Drills
– Strict, Kipping, Transitions
– Swings on rings, hip to rings, feet on floor turnovers, banded turnovers
*think work on getting better at these instead of killing yourself with volume, so if you have them just think small perfect sets with plenty of rest, if not use drills to get better*
Cool Down/Stretch
Stretch/Smash Everything!!! 1-2 Minutes each hold!