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—-