CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Do everything, including the :30 Stretches. Move quickly through this though!
2016 Summer Dynamic Warm Up (No Measure)
2 Minutes Gym Runs/Rower/Bike
-1 Knee Hugs on toes into Elevated Samson w/ Reach
-1/1 High Knees/Butt Kicks
-1 1-Leg RDLs w/ Leg Kicks
-2 A-Skips
-1 Triangle Lunge
-2 Carioca
-1 Alternating Lateral Lunges
-1 Walking Quad Stretch
THEN – 10 Each
– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)
THEN – 30 Seconds Each
– Samson w/ Reach (hip Flexor)
– Frog
– Lat Stretch on Rig
– Figure 4 Glutes/Hip Stretch
Skills
3 Sets of 2 Reps each side: Turkish Get Up
(6-8 Minutes tops)
Metcon
move consistently for a good flush!
Metcon (No Measure)
20′ AMRAP
400m Run
10 Wall Balls
10 Burpees
10 Abmat Sit-Ups
45 Jump Ropes
Cool Down/Stretch
Squat Mobility:
1: 4 x :30 Goblet Squat Holds (keep Chest tall and butt down)
2: 2 x :30 Downward Dog
3: 2 x :30 Frog Stretch
4: 2 x :30/:30 Twisted/Lizard
5: 1 x :60 Standing Straddle (use a box to spot yourself as needed)
6: 2 x :30/:30 Pigeon/Figure 4
7: 2 x :30 Banded Samson Stretch (hip Flexor)
ADD any FRONT RACK Mobility if you need it as well!!!
– Smash Lats, Forearms, Pecs, Front Delts
– Skin Cat/Chest stretch/ banded front rack, etc….
