CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2016 Summer Dynamic Warm Up (No Measure)
Dynamic:
400m Run
(2)Spider Man Lunge w/Twists
(2)1Leg RDL w/High Kick
(2)Knee Hug into Hip Flexor Lunge
(2) Carioca
(2) Lateral Lunges
(1) High Knees
(1) Butt Kicks
(2) Sprint/Fast Runs (dig through the middle)
(1) Walking Quad Stretch
THEN – 10 Each
– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
7 Push Press 135/95
14 Box Jump Overs 24/20″
21 Calories SkiErg/Bike/Row
*fill up the SkiErg and Bike before anyone gets on rower*
Weightlifting
Back Squats
– 5 x 3 Every 2:30
Back Squat (5 x 3)
Gymnastics
Strict Pull Up Work 4-5 Sets, Reps depend on movement/ability – Just do work and get better!
– Strict Pull/Chin Ups from dead hang position, Partner Assisted, Negatives, Band assisted, low bar BB Pull Ups w/ feet on floor
– shoot for 5+ reps of whatever you choose to do, add weight if you want to but be sure to get at least 5 reps