CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minutes tops.
General Warm Up (No Measure)
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge
Elevated Walking Samson
High Knees
Walking 1 leg RDL
Knee Hugs
Toy Soldiers/High Kicks
Walking Quad Stretch
Lunge W/ Twist
– 10 Arm Circles Forwards/Backwards, Across
– 10/10 Wrist circles both directions
– 5 bow and bends
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Sit Ups To Straddle Stretch
10 Squats (mobility focus)
Mobility
1. Banded Shoulder (at elbow, 90 degree stretch facing away from rig)
2. Banded Shoulder (palm up, same leg back, chest towards floor)
Weightlifting
Back Squats 6 x 2 @90-95% 1RM, EOMOM – 12 minutes – warm up 2-3 sets first then start 6 heavy sets.
Push Press 5 x 2 – EOMOM – 10 minutes. warm up 2 sets then start with the heavy 5 sets.
Back Squat (6 x 2 @ 90-95%)
Push Press (5 x 2)
Gymnastics
HSPU – EMOM – 6 Minutes – Strict as possible (goal is volume)
– Or Pike Push ups 5-8reps each minute
Metcon
Metcon (No Measure)
3 Rounds:
45 Seconds of Work
15 Seconds Rest/switch stations
1. DB Thrusters (40/20)
2. Burpees
3. T2B or V-Ups