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 w/ high kick
(1) Burpee Long Jumps
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees/Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Band Pull Aparts
10 – Band Pass Throughs
10 – Band OH Squats
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups
– Arm Circles and Wrist Circles
Skills
15 minutes
Squat therapy (1 drill)
Drill 1: 8 Wall Squats as close and slow as possible. Tap ball and stand, move 1″ closer if you were successful
– the harder you make this the better squatter you will become.
Muscle up Drills (3 drills)
Drill 1: Kip on Bar w/hand release 2 x 4-5
Drill 2: Close grip turnover on Rings at belly height. 2 x 4
Drill 3: Banded Turnover on rings w/Dip out if possible 2 x 5
Metcon
Metcon (No Measure)
“FGB” Style 1 minute each station = 3 rounds/21’ total
1: Sled push 90/45
2: SkiErg
3: Push Ups
4: MB Cleans
5: Kneeling Slam Ball Wood Chops
6: Burpees
7: rest
Metcon (No Measure)
“FGB” Style 1 minute each station = 3 rounds/21’ total
1: Sled push 90/45
2: SkiErg
3: Push Ups
4: MB Cleans
5: Kneeling Slam Ball Wood Chops
6: Burpees
7: rest