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