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)