CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
600-800m Run (3-4 Minutes to start 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!)
Weightlifting
Split Squat w/ elevated back leg
4 x (10/10)
DB Bench Press
4 x (8-10)
– Choose a weight you can do at least 8 reps with for ALL 4 Sets
DB Split Squat (4 x 10/10)
Split Squat with elevated back leg
DB Bench Press (4 x 8-10)
Dumbbell bench press
Metcon
-Scale Weight as needed to stay unbroken. (up or down)
– I want these presses Strict, use a box and do pikes if you need to.
– Planks if these don’t look good or can’t be maintained for :30
Metcon (Time)
EMOM x 12 Minutes
1. 5 Overhead Squat (135/95)
2. 10 Strict HSPUs
3. :30 Hollow Body Hold/Rocks
@12:00
50 Wall Balls for time 20/14lbs
– rest 2 Minutes –
50 T2B for time
Your time will be when you finish your T2B.
– T2b, K2E, Hang Knee Raises, Anchored v-ups, Abmat Sit-ups