CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Dynamic 10 Minutes CFN (No Measure)
(Coaches Choice)
2 Hard Minutes: Row, Run, Bike, SkiErg, DU’s, Burpees, etc.
Karaokee 2
Arms Up Lunge with Twists 2
High Knees 2 (dollar every step)
High Kicks 1
Quad Stretch 1
High Skips 2
Alternating Lateral Lunge 1 (squat into forward leg and straighten back leg)
Butt Kicks 1
Side Shuffles 2
Runs 2-4
10 of Each: Iron Cross, Scorpion, Rolling Sit-Ups, Push Ups, Burpees
– Arm Circles/Crosses, Wrist circles
Skills
Group Movements
Air Squat: 5+ Reps
– Setup, Execution, Static/Dynamic positions
Strict Press w/ PVC: 5+ Reps
– Setup, Execution, Static/Dynamic positions
Sumo Deadlift High Pull: 5+ Reps
– Setup, Execution, Static/Dynamic positions
Weightlifting
Back Squat (4 x 4 @22X1)
Shoulder Press (5 x 3 w/pause at top)
Metcon
Coach up Thruster and SDLHP.
Primer 2 Rds: 3 Thrusters and 3 SDLPH w/empty barbell.
Metcon (Time)
For Time:
21-15-9
Thrusters 95/65
SDLHP 95/65
Time Cap: 10 Minutes, this is a Sprint!
Core
3 x 5+ Dragon Flags
– Slow Control perfect reps!
Cool Down/Stretch
Top 3:
– Couch/Half Saddle
– Kneeling Hamstring
– Forearm