CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Spring 2016 (No Measure)
Move with a purpose and get sweaty!
10 minutes MAX
400-600m Run (3min)
Or – 3 minute Row/Bike
Karaokee 2
Spiderman lunge w/Twist-Twist 1
RDL w/high kick 1
High skips w/ reach 2
Side shuffle 2
Knee Hug/Ankle lift 1
High kicks 1
10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers
At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)
Mobility
Front Rack – Squat
1 – Puppy Dog on BB
2 – Skin the Cat on BB
3 – Tricep/Lat Smash w/ BB
4 – Praying Squat Hold for 30-45 Seconds
Weightlifting
2 x 10 Empty Bar Back Squats
– 2 Ramp Up Sets
3 x 3 Back Squats (heavy)
2 x 8 Empty Bar Push Press
– 1-2 Ramp up Sets
4 x 3 Push Press w/ 1 Second pause at the top
Back Squat (3 x 3)
Push Press (4 x 3)
Metcon
Metcon (Time)
4 Rounds For Time:
15 Wall Balls 25/20lb
10 HSPUs
5 Muscle Ups (ring or bar)
Scale:
Air Squats
Push Ups/Pike Push Ups
5 Burpee C2B Pull Ups
Cool Down/Stretch
Top 3:
1 – Couch/Hip Flexor
2 – Lat Stretch
3 – Chest Stretch on Rig/wall