CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

No More Then 10 Minutes.

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

5-7 Minutes Review movements:

(5-7 Reps of each)

Air Squat

Box Jumps

OH Lunges

Push Ups

Weightlifting

Roughly 15 Minutes tops here.

Back Squat 4 x 5 @21×1

– Last week of tempos, Get as comfortable as possible at the bottom of the squat and be prepared for us to get there and get our next week.

Strict Press 3 x 8 @10×2

– Anchor Heels and press them into floor, Squeeze quads – glutes – abs, and press as HIGH as possible staying tight.

– Higher rep sets so stay focused.

Back Squat (4 x 5 @ 21×1)

Shoulder Press (3 x 8 @ 10×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

17 Minute AMRAP

5 Box Jumps 30″/24″

10 OH Lunges 95/65

15 Push Ups w/ Feet on Plate (thighs do not touch floor)

20 DU’s

Core

30 GHD Sit-Ups

OR

50 V-Ups (1/2 V-Ups)

Cool Down/Stretch

Top 3 (+1) Stretches:

– Hurdler forward fold

– Hurdler Lean back quad stretch

– Puppy Dog

– Low Dragon (calf)