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
(1)Knee Hug into Hip Flexor Lunge
(1) Leg Kicks
(1) High Knees
(1) Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Kips on Pull Up Bar
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
10 – Push Ups
5 – Downward Dog to Cobra (1-2 Breaths each position
– Arm Circles and Wrist Circles
— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
Skills
Kipping Pull Ups
– Shoulder Retractions, Push/Pull, Knees up, Hip Pops on floor/bar
1-3 Reps at a time for all movements, 2-3 sets each movement
Metcon
Metcon (Time)
5 Rounds:
400m Run/500m Row
1-3 Rope Climbs
* 5 to 1 Modifications for Rope Climbs too Chin Ups/Ring Rows
*RX+ is 3 Rope Climbs all 5 rounds.
22′ Time Cap, scale running distance if you do not believe you’ll be able to complete all the work.
Weightlifting
Back Squat @ 50%
3 x :60 Max Reps, Rest 2 Minutes
Back Squat (3 x Max Reps :60)
Cool Down/Stretch
Stretch – 12′ total
2:00 Couch
2:00 Lazy Pigeon
2:00 Banded Hamstring
