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.