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
Weightlifting
Coach Up Back Squat
– Set Up, execution, Points of performance
– A few empty bar sets with an added focus each set 3 x 5
THEN
4 x 5 @22×1
– FOCUS on Tempo and movement patterns more then the weight on the bar… This is not a PR day, this is a Training Day!!!
(Get better at squatting and get stronger, don’t test strength – test your ability to move better and in control)
Back Squat (4 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
250/200m Row
10 Left arm DB OH Lockout Walking lunges 50/35
10 Burpees to 6″ Target
10 Right arm DB OH Lockout Walking Lunges 50/35
Cool Down/Stretch
15 Minutes of lunges….. dont be dumb!!