CrossFit Nucleus, CrossFit Nucleus – CrossFit
2016 Summer Dynamic Warm Up (No Measure)
2 Minutes Gym Runs
-1 Walking Knee Hugs On Toes
-1 Triangle Lunge with Twists
-1 1-Leg RDLs w/ Leg Kicks
-1 Alternating Laterl Lunges
-1 Elevated Walking Smason w/ Twist
-2 High Knees/Walking Quad Stretch
THEN – 10 Each
– Scorpions, -Rolling Sit-ups, -Arm Swings Forward/backward/across, -Bent over arm swings, -Alternating Glute Ham Bridge w/ Knee Hug, -Push Ups
THEN – 30 Seconds Each
– Dragon with arm reach
– Puppy Dog
Single Arm DB Shoulder Press (5 x (8/8))
Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.
– Every 2 Minutes
-Keep Stomach and butt Squeezed the whole time
– Finished with Active shoulder over head
Ring Dips (strict as possible)
– Max Reps
– :30 work/:90 Rest
Ring Dips (3 x Max Reps)
A fun gymnastics Sprint Couplet!
– Move Fast and go for big sets!!
HSPUs (Skull Mat is RX)
– Pike Push Ups, Push Ups (thighs never touch ground)
– Jumping Pull Ups, Ring Rows
If you have time do this if you really want to work on your engine. Push your pace and use good technique!!
1500m Row (Time)
Row max effort for 1500m