CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
**Crossover Symmetry, and Shoulder/Upper back Mobility** – Before class
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Weightlifting
5-10 SLOW Empty Bar Overhead squats
– Focus on being in control and getting comfy through out the entire lift.
THEN
5×3 Overhead squats AHAP, Every 2 Minutes
– If you can not get heavy do 5 x 5-7 Working on getting quality practice reps every 2 minutes
Overhead Squat (5 x 3)
Metcon
Metcon (4 Rounds for reps)
4 Rounds – 3′ Work, 1′ Rest
500/400m Row
Max Rep Thrusters 95/65
*Score is total Thruster reps each round*
Core
4 Sets:
– 10-15 GHD Sit-Ups OR Abmat Sit Ups (20 Reps)
– 20 seated Plate Twists (15-25lbs)
Cool Down/Stretch
1 – Banded Samson
2 – Supine Twisted Cross
3 – Couch
4 – Cobra