CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before class
Foam Roll/Lacrosse Ball
– Glute/Hip
– low/upper back
– hamstrings/IT Band
– shoulders/chest
To START class:
500m Row
-then-
3rds:
10 Good Mornings (45/35)
10 band pull aparts
10 push ups
10 rolling sit-up to straddle
-then-
MOBILITY
– figure 4 stretch
– kneeling hamstring
– lat stretch on rig
– chest stretch on rig
Metcon
Warm up to the Deadlift weight quickly.
Primer WOD:
2 rds: 3 reps each movement as fast as you can. Then rest 4-5 minutes and attack this metcon!
2016 Granite Games Qualifier WOD 3 (AMRAP – Reps)
12 Minute AMRAP
12 C2B Pull Ups
8 Deadlift 245/165
12 Handstand Push Ups
8 Deadlifts 245/165
Bitch Work
Run 800m x 2
rest 3 minutes
Run 400m x 4
rest 2 minutes
Run 200m x 6
rest 1 minute
Run Hard. Also, even though it’s not in the warm up, it’s smart to floss/smash your calves and ankles before and/or after the session
*modify/shorten as needed, the goal is maximum intensity. These are not designed to be slow jogs*
Cool Down/Stretch
– Lats
– Hamstrings/Glutes
– shoulders
– low back
– calves/achilles