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
1. Foam Roll Lats
2. Wrist Stretch/foam roll Forearms
3. Skin the cat on BB
Skills
Power Cleans – Empty Bar/Light Weight on Coaches count.
Weightlifting
power clean – Find 1RM
OR
3-5 Sets of 3-5 Reps
Power Clean (Find 1RM)
Gymnastics
5 Minutes Max MU’s (ring or bar)
Every time you drop do 2 Gym runs across the astro turf.
– Scale to C2B Pull Ups or Ring Rows
Metcon (AMRAP – Reps)
5 Minute AMRAP
Max MU, C2B, Ring Rows
2 Gym Runs every time you break a set
RX is ONLY Muscle Ups
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here
