CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Tabata Something – Coaches Choice
– Battle Ropes, Agility Ladder, HS Walk/Bear Crawl included….
Strongman
Take 15-20′ to get through 4 Sets of each:
Yoke Walks 40’+40′ (down and back) AHAP(as heavy as possible)
– Keep butt and stomach tight, feet under shoulders – not too close, short steps
Farmers Carry 100′ UNBROKEN AHAP
:try to keep rest minimal:
Metcon (2 Rounds for weight)
Yoke Walk (round 1)
AND
Farmers Carry (round 2)
*record your heaviest weight for each*
Metcon
Metcon (4 Rounds for time)
4 Rounds:
15 Slam Balls
Sled Down and Back
1′ Max Calories on Bike
Rest 3:00 (give or take)
*Record your total work time each round here*
Metcon (4 Rounds for calories)
**Record 4 rounds 1′ Max Cal Bike here**
Cool Down/Stretch
– Butterfly
– Z-Stretch
– Hurdler
– Pigeon
– Table Tops (both ways)
– Downward dog (heels down, hips up)