CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5 Minutes Foam Roll
(Lats/Front Delts/Chest)
-then-
10 of each: Burpees, Push Ups, Rolling Sit-ups, Scorpions, Iron Cross, Lateral Lunges, Air Squats, Arm Swings, Torso Twists
-then-
2 Karaoke
2 A-Skips
2 High Knees/Butt Kicks
2 1-leg RDL (ostrich)
2 High Kicks
1 Long Jumps to Rig
10 Kips on Rig
Weightlifting
Front Squat Technique
-Set up, Execution, 5 Empty Bar Reps
-then-
Front Squat 6×2@33X1
-Every 2 Minutes
Front Squat (6 x 2 @33X1)
Metcon
9 Minute Ladder:
Scale accordingly to keep you moving for the whole 9 minutes, We don’t want really long breaks.
Metcon (AMRAP – Reps)
9 Minute Ladder
(1,1,2,2,3,3,4,4,5,5,etc…..)
Thrusters 135/95
Muscle Ups (rings if possible)
*score is Total reps completed.
Cash Out
3 sets not for time:
Max Strict Pull Ups/Negatives
and
5-10 GH Raises