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
5 Supersets:
Push Press 5 x 5
Strict Chin Ups 5 x 5+
– every 3 minutes/15 minutes total
Push Press (5 x 5)
Chin-Ups (5 x 5+)
Supinated grip pull ups.
Metcon
Metcon (6 Rounds for reps)
6 Rounds:
400m Run
Max Reps HSPU’s
*Work for 3 Minutes, Rest for 1 Minute*
– if run takes longer then 2:30 then shorten the run as needed to get some time to get HSPU’s in –
– 24 Minutes total
Cool Down/Stretch
– Calf/Achilles on rig/wall
– Yoga Chest opener
– Lats on Rig