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