CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)

Weightlifting

Strict Shoulder Press technique

– setup, execution

2×5 empty bar on coaches cues

THEN

5×3 heavy E2Minutes

Shoulder Press (5×3)

Skills

Double Unders 40/20sec work/rest ratio

– singles

– Power jumps

– tempo (1,1,2,1,1,2)

– tempo (1,2,1,2,1,2)

– double Unders

Metcon

Metcon (Time)

3rounds for time:

50 DUs – (100 single unders)

40 Abmat Sit-Ups

30 Strict Push Ups toes on plate

Core

Chinese planks or Planks

3×30-60sec

Cool Down/Stretch