CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Skills
Squat Therapy 5 x 3
– As close to wall as possible, as slow as possible, as low as possible
– Work on improving position, max effort here will be very challenging for most of us!!
THEN
2′ Bottom Squat hold (w/KB, no KB, hold on to rig) Just get low and hold it for 2 Minutes straight.
Metcon
Metcon (Time)
5 Rounds for time:
12 C2B
10 Bar facing Burpees
8 Front Squats 155/105
*Add 10/5lbs each round for Front Squats
Mens weights: 155/165/175/185/195
Womens weights: 105/110/115/120/125
Core
Partner ab work:
4 x 10/10 MB Chest Pass Sit-Ups AND MB OH Throws
– One person does all 20 reps then switch until both finish 4 sets each.
– Use any MB 4, 6,10,14 (make sure you can actually feel your abs work and its not to heavy so you’re just surviving.
Cool Down/Stretch
Yep!
