CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Stations – 2′ each
1 – Agility Ladder (2 feet forward, 2 feet sideways, Icky Shuffle, Lateral in and out of box, anything…)
2 – PVC Pipes hurdle jump rebounds
3 – :30 ON/:30 Off quick feet drill to a plate
*Skip the 400m run in the Quick Dynamic 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)
Metcon
Metcon (Time)
3 Rounds For Time:
800m Run
20 DB Snatches 50/35 /RX+70/50
25 Push Ups
*If you go RX+ you should still be basically unbroken with the DB Snatches*
Core
Firehouse MB Ab Circuit (No Measure)
10 of everything, 4 Rounds, 3 movements each round:
– Sit-Ups, Pauses, 1/2 Jacks
– 1/2 Ups, MB Chest pass, 1/2 Jacks
– 1/2 Downs, MB Overhead throws, 1/2 Jacks
– MB Chest Pass, MB Overhead throws, Full Jacks
*Use 10lbs or less for MB
then hit Cobra Stretch for a minute immediately afterwards.
Cool Down/Stretch
1 – Yoga chest opener
2 – Hip Flexor Stretch
3 – Seated low back twist
4 – Supine twisted cross
5 – Seated hamstring