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
Squat Therapy on Wall to MB
2×5 (slow and control)
Back Squats
3×10
– Every 3 minutes –
Back Squat (3×10)
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
10 Deadlifts
5 Hang Squat Cleans
5 Push Jerks
RX 155/105
Accessory Work
3×16-20 OH Plate/DB lunges
-then-
3×5-10+ GH Raises
