CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

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)

Weightlifting

25 Total Minutes.

15 Minutes to find 1RM Back Squat

10 Minutes to find 1RM Push Press

3/4 Sets of OHS – either Heavy Single or 3 x 5 for mobility

Back Squat (Find 1RM)

Push Press (Find 1RM)

Overhead Squat (3 x 1-5)

Metcon

15 Minutes

10 Minutes – 5 sets – EOMOM – 15 Thrusters

then

5 Minutes – 5 sets – EMOM – 8 Push Press

Metcon (No Measure)

10 Minutes – EOMOM

15 Thrusters 95/65

5 Minutes – EMOM

8 Push Press 95/65