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)
Metcon
TBD – Kill Cliff Granite Games Online Qualifier WEEK 1 Workout(s)
2017 Granite Games Qualifier Event 1 (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Hang Squat Cleans 135/95
10 Front Rack Reverse Lunges 135/95
20 C2B Pull UPs
Weightlifting
1-ARM DB Shoulder Press Standing 4 x (8/8)
– AHAP
– Tight Butt and Stomach the ENTIRE time you have the DB in your hand!!
– Drive through the heels and get a good lockout over head!
Single Arm DB Shoulder Press (4 x 8/8)
Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.
Accessory Work
Jacked Street (4 Rounds NOT for time)
– Strict Chin Ups/Supinated Ring Rows (5-8 Reps)
– GHD Sit- Ups 10-15 Reps