CrossFit Nucleus, CrossFit Nucleus – CrossFit
Fall Warm Up (No Measure)
-then 2 Rounds of the following:
10 – Push Ups
10 – Sit Up to Straddle
10 – Alt Spiderman Lunges w/ twist
10 – Iron Cross
10 – Scorpions
10 – Air Squats
5 – Inch Worms into Cobra Stretch
-then 400m Run
Yoga Shoulder Opener
Calf/Achilles against Rig/Wall
4 Super Sets:
– (6 reps) DB 1-Arm Shoulder Press
– (6-8 reps) BB RDLs @30X1
Single Arm DB Shoulder Press (4 x 6/6)
Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.
RDLs (4 x 6-8)
Romanian Deadlifts with either a barbell, dumbbells, or kettle bells. Keep a soft and slightly bent knee, then hinge from the hip keeping your back as straight as possible focusing on the Hamstrings and Glutes. Keep Heels drove/sunk into floor and stomach braced through out the entire movement.
Partner Metcon or Work:Rest 1:1
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP alternating complete rounds with your partner
3 – DB Man Makers 35/25
6 – Burpee Pull Ups
9 – Box Jumps 24″/20″
4 sets: 10-15 GHD Sit Ups and 10-15 Reverse Hypers
– Sub in Abmat sit-ups of the GHD is too much for you, increase reps if you want to.
Stretch everything and anything!!