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)
Metcon
BB Complex Primer 2 x 8 reps
– Good Mornings/RDLs
– Press from Front Rack/Back Rack
– Back Squats/Front Squats
Metcon (Time)
5 Rounds:
12 Hang Power Cleans
12 Thrusters
12 Burpees to 6″ target
RX = 95/65
Weightlifting
Build up to some heavy Deadlifts 1-3 Reps
– You pick the amount of sets but don’t destroy yourself with volume, no more then 6 sets
Bench Press heavy 1-3 Reps
– Same as DL, no more then 6 sets
Deadlift (1-3 reps)
Bench Press (1-3 reps)
Accessory Work
Jacked Street!!! (do all 3 movements as a giant set, rest after curls)
– Heavy DB Shrugs 4 x 8
– Weighted Bar Dips 4 x 8
– BB Curls 4 x 8 (sub in peg board/rope climbs/chin ups if you want to)
The goal is the PUMP!!!