CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge
Elevated Walking Samson
High Knees
Walking 1 leg RDL
Knee Hugs
Toy Soldiers/High Kicks
Walking Quad Stretch
Lunge W/ Twist
– 10 Arm Circles Forwards/Backwards, Across
– 10/10 Wrist circles both directions
– 5 bow and bends
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Sit Ups To Straddle Stretch
10 Squats (mobility focus)
Mobility
1. Anchored T-Spine (1-2 minutes)
2. Banded Shoulder/Lat Stretch (1 Minute Each Side) – Coaches Choice
3. Hip Opener (for those that need help with Squat Depth)
Weightlifting
Overhead Squat (4 x 5 EOMOM)
DB Bench Press (4 x 5-8 EOMOM)
Dumbbell bench press
Metcon
Metcon (Time)
4 Rounds for Time:
15/15 Grasshoppers (shin touches Wrist = RX)
30 Wall Balls (20lbs/14lbs)
15 Pull Ups
SCALED:
4 Rounds for Time:
50 Heel Touches (25/25 each side)
30 Air Squats to a MB
15 Ring Rows
Cash Out
EMOM – 5 Minutes
Dips – Bar OR Rings – Strict as possible
– Get stronger – go longer