CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
10-15 Minutes:
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge W/ a Twist
Elevated Walking Samson
High Knees
Walking 1 leg RDL w/ High Kick
Knee Hugs (ankle lifts)
Toy Soldiers/High Kicks
Walking Quad Stretch
10 Scorpions
10 Iron Crosses
5 Downward dog to Cobra (2 sec holds)
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Rolling Sit Ups To Straddle
10 Squats (mobility focus)
– Lizard/Twisted Lizard (1 min per side)
– Puppy Dog (1 min)
– Frog Stretch (1 min)
– Pigeon (1 min per side)
Skills
Activate the Hamstrings/Glutes and Stabilze the Shoulders
3 Steady Rounds:
15 Banded Good Mornings (blue or Green – Go Slow and focus on the hamstrings/glutes/core)
80′ Double KB Overhead Lockout Walk 35/25 (down and back in gym)
Metcon
Coach Up DB Snatch and HSPU’s
– Talke scaling options
Metcon (AMRAP – Reps)
3 x 3′ AMRAP/2′ Rest
3, 6, 9, 12, 15, 18, etc… Alternating DB Snatches 50/35
6, 6, 6, 6, 6, 6, etc…. HSPUs
*each round starts at the beginning with 3 DB Snatches
Add up your total reps for all 3 rounds for your score, write it down on white board or phone to keep track then add up after you finish all 3 rounds.
– total time 15 Minutes –
Weightlifting
No Time Component.
Bench Press 5 x 5
– Try to keep the rest from 2-3 minutes between sets.
– have fun, get heavy, and hang out!!
Bench Press (5 x 5)
Cool Down/Stretch
Your first chance to recover after you beat yourself down is right here, take advantage!