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
Front Squats
– 2 ramp up sets working up to around 50% 1RM
– 4 x 7 Every 90 Seconds
– add weight quickly between sets if you want to, but there wont be a ton of rest for this component
Front Squat (4 x 7)
Metcon
Metcon (Time)
6 Rounds for time:
8 Thrusters 115/75
8 Bar Facing Burpees
RX+ = 135/95 (these should mostly be unbroken)
TIME CAP 15 Minutes!!!
Core
Strict T2B
OR
BB Rollouts
5 sets of 5-7 reps, Rest as needed.
Cool Down/Stretch
– Butterfly
– Z- Stretch
– Hurdler Stretch
– Pigeon Stretch
— Repeat the other side—-