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….