CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2016 Summer Dynamic Warm Up (No Measure)
2 Minutes Gym Runs/Rower/Bike
-1 Knee Hugs on toes into Elevated Samson w/ Reach
-1/1 High Knees/Butt Kicks
-1 1-Leg RDLs w/ Leg Kicks
-2 A-Skips
-1 Triangle Lunge
-2 Carioca
-1 Alternating Lateral Lunges
-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)
THEN – 30 Seconds Each
– Samson w/ Reach (hip Flexor)
– Frog
– Lat Stretch on Rig
– Figure 4 Glutes/Hip Stretch
Weightlifting
10 Minutes of Double Turkish Get Ups
– Do two on left hand then two on right hand each set.
– Build to heaviest double on both hands.
Turkish Get Up (2RM)
Skills
Muscle Up or Kipping Pull Up technique.
MU:
1. Shoulder Retraction
2. Kip on Rings (hollow body to Arch)
3. Hips to Rings kip
4. Fast Sit-Up/Transition to bottom of dip
5. Finish Dip
PU:
1. Shoulder Retraction
2. Push Pull Kip
3. Knees up
4. Hip Pop (+Pull chin to bar)
5. Pres into next rep
Metcon
Not looking for 100% intensity if this is your 4th training day. Just keep moving and get a good sweat going!
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
400m Run
10 Wall Balls 25/20
10 Burpees
10 ABMAT Sit-Ups
45 Jump Ropes (NO DU’s)
Cool Down/Stretch
10-15 Minutes of Stretching a day will really help you Recover! don’t neglect this part of your day, enjoy it! Hold each stretch for 1-2 Minutes.
