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.