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

Back squat 5×5

-add 5-10lbs from last week

Strict Press 5×3

-75-80%

Back Squat (5×5)

Shoulder Press (5×3)

Metcon

Metcon (Time)

For Time:

3 rounds:

6 Squat Cleans 225/135

6 Muscle Ups

400m Run

-then-

6 Squat Cleans

6 Muscle ups

Scaled:

Use weight that allows for doubles if you want.

9 C2B Pull Ups

Cool Down/Stretch