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)
Mobility
Position Stretches 3 x :20 each
– Clean grip squatting quad
– Front Rack
– Front Squat bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
9 Squat Cleans 155/105
12 Toes to Bar
15/10 Calorie Row
*scale weight/movement as needed to keep you moving steady for 20 minutes. Settle into a good pace and keep moving.
Weightlifting
Coach Up Front Squats (setup, execution, common faults and how to fix them)
– then with no clock work up to heavy 3 Rep Front Squat
– try to get at least 5 sets at 80% or more
*this is a test of strength and ability to maintain positon under fatigue, Are you up for the challange???
Front Squat (5 x 3)
Cool Down/Stretch
Cobra, Couch, Hurdler stretch forward and backward, seated low back twist, Supine Twist (low back)