CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL w/ high kick
(1)Knee Hug into Hip Flexor Lunge
(1) High Knees
(1) Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Kips on Pull Up Bar
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
10 – Push Ups
5 – Downward Dog to Cobra (1-2 Breaths each position
– Arm Circles and Wrist Circles
— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
Weightlifting
Superset: 5 sets
Bench Press 5×5 (75% or so)
Strict Pull ups 5+ reps
Every 3 Minutes
Bench Press (5×5)
Metcon
4 sets of 3 Minutes of Work, 1 Minute Rest = 16 Minutes total
Metcon (4 Rounds for reps)
4 Rounds:
3′ AMRAP
500/400m Row
Max Rep Clean & Jerks 135/95(RX), 155/105(RX+)
Score is max C&J each round
Cool Down/Stretch
1 – Yoga Chest opener on floor (:60 each side)
2 – Puppy Dog (:60)
3 – Hurdler Stretch/Hamstring (:60 each side)
4 – Supine Twisted Cross/Low back (:60 each side)
