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!!!