CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2:00 Max Effort Row OR 400m Run
Matt Chan Warm Up+ (8-10 Minutes) (No Measure)
(25) Jumping Jacks – wrists behind back
(20) Jumping Jacks – arms forward/back
(5/5) Spiderman Lunge w/twist & point
(6/6) Lateral Lunge
(10/10) Speed Skater Arm Swings
(5…1) Wide Stance Walk out Push Ups
(30/30) Arm Circles-Small, Med, Large
(20 reps) Shoulder Twists
(10/10) Leg Swings holding on to Rig
(10/10) Alternating Standing Quad Stretch
(10/10) Alternating standing 1-leg RDL
(5/5) Knee Hugs
(5/5) Ankle Lifts
(10) Rolling Sit-ups to Straddle
Metcon
Intervals x 5 Rounds
Rounds 1 – 4: 2 Minutes of work and 1 Minute of rest
Round 5: work the entire 3 minutes if neccessary
Each round will consist of:
10 C2B Pull Ups
10 Box Jump Overs (try laterally if you can, mix it up)
Max Rep Clean and Jerks 135/95 (stop at 10 reps if you get there before 2 minutes each round)
Metcon (AMRAP – Reps)
5 Rounds w/ built in rest as explained above:
10 C2B Pull Ups
10 Box Jump Overs 24″/20″
Max Rep/10 Clean and Jerks 135/95
* Score is Total number of Clean and Jerks through out all 5 rounds.
Weightlifting
Overhead Squats: 5 x 5, Rest as needed
Positions and movement patterns > Weight on the bar
Overhead Squat (5 x 5)
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side
Skills
Get Ready for Ring Muscle ups tomorrow, but don’t do too much that you are sore tomorrow.
