CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before class:
:60 Banded Hip Flexor each side
:60 Couch each side
:60 Spiderman Lunge Work each side
10′ Coaches Choice
– Rolling Sit-ups, maybe a few DU sets, lateral lunges, etc…
Weightlifting
Back Squats
– Coach it up, empty bar sets
– Set up, Execution, Common Faults/Fixes
– 2 Ramp up sets of 5(or more) reps as class
THEN
3 x 10 reps, every 3 minutes get AHAP maintaining perfect reps/no missed lifts but push yourself
Back Squat (3 x 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
25ft Left Arm OH Walking Lunges 50/35
25ft Right Arm OH Walking Lunges 50/35
5 STRICT HSPU’s
5 Kipping HSPU’s
** If you can not Do Strict HSPUs, do not KIP. Instead do 1 Arm DB Push Press 5 each arm twice
Example: Left arm 5 reps, Right arm 5 Reps, Left arm 5 reps, Right arm 5 reps, back to lunges
*Scoring: every 5 feet of lunges = 1 rep
Cool Down/Stretch
Foam Rolling:
:90 each quad/hip flexor
2:00 Anywhere on back from Traps all the way down to the Claves (find sticky spots and hang out there for :20 or so)
THEN
Couch Stretch :60 each side
Kneeling Hamstring :60 each side
Seated Low back twist :60 each side
Yoga Shoulder Opener :60 each side
Pigeon Stretch/Figure 4 Stretch :60 each side…
The more you stretch the better you will feel tomorrow I promise!! 10 minutes is great and if you have more spend a little more time
Add Progenex and Blonyx…. You will feel even better.
Focus on 4 seconds on every inhale and every exhale. DEEP, SLOW breathing will help get the most out of each stretch!!