CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds: or 12′ which ever shows up first. (Move Quickly)
200m Run
10 Push Ups
15 KB Goblet Squats 53/35
10 Rolling Sit-Ups
5/5 Lateral Lunges (Use KB if you can, depth is more important though)
Weightlifting
Back Squats 3×3 Heavier than last week.
– Every 2:30
Back Squat (3 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ AMRAP
400m Run
24 Wall Balls 20/14
12 HSPUs
If you start the run with more then 2′ left it is worth 3 Points
If you start with 1′-2′ it is worth 2 Points
If you start with less then 1′ it is worth 1 Point
4 Points = you finished the run under the time cap
Gymnastics
Work on Strict Muscle ups, EMOM style
– that can be Strict MU’s, Strict Ring/Bar Pull Ups/Chin Ups, Strict Ring/Bar Dips, or working strict close turnovers (Proximal Strength)
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side