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
Weightlifting
3 Super Sets:
– 10/10 DB Split Squats
– 10-12 DB Bench Press
(would like to see 12 reps each set for Bench here)
DB Split Squat (3 x 10/10)
Split Squat with elevated back leg
DB Bench Press (3 x 10-12)
Dumbbell bench press
Metcon
Metcon (AMRAP – Reps)
6 Minute AMRAP/Ladder
(1,1,2,2,3,3,4,4,etc….)
Thrusters 135/95
Muscle Ups (Rings if possible)
*Climb up 1 rep each round for each movement.
Gymnastics
Metcon (AMRAP – Reps)
5 Minute AMRAP
Max T2B
*everytime you drop from bar 100m Run (3 Trips down and back across the turf)