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

Clean Position Stretches 2 x :15 – :20 Each

– Squatting Quad

– Front Rack

– Front Squat

– OH Lockout

Metcon (Time)

5 Rounds:

15 Hang Power Cleans 135/95

10 Ring Dips

Weightlifting

Coach Up Push Press (setup, execution, empty bar reps)

THEN

Build up to heavy 3 Rep Push Press

– no time component, rest as needed

– aim for 5 working sets

Push Press (Heavy 3 Rep)

Core

L- Sit Work/Hollow body work EMOM Style on your own if there is time.

Cool Down/Stretch

Ask Zac.