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