CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
(10-15 Minutes)
2:00 Each Side Pec/Front Delt Lacrosse ball/Foam Roll
-then-
Dynamic 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
(20 Minutes)
Bench Press 5×5
– add 5-10lbs from last week
Pendlay Row 4×8
– Setup: bumpers on ground, back flat, stomach tight, bottom of RDL, Set shoulder blades then pull bar to rib cage, quick reset each rep. (similar to a Bent over Barbell Back Row)
Bench Press (5×5)
Pendlay Row (4×8)
Metcon
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
20 Wall Balls 20/14
10 Power Cleans 135/95
10 HSPUs
Accessory Work
Hanging STRICT Leg Raises 4 x 5+
– Keep toes pointed, feet together, bring legs up to 90 degrees and control back down, NO Swinging