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