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
