CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
200m Run
Carioca (2)
1-leg RDL w/ High kick (1)
Hip Flexor Lunge W/ Reach/bend (1)
Lateral Lunges (1)
Low Skips (1)
High Skips (1)
Skipping Leg Kicks (1)
High Knees (1)
Butt Kicks (1)
Walking Quad Stretch (1)
10 Rolling Sit-Ups
10 Scorpions
10 Iron Crosses
-then-
Get weights but do not load your Barbell yet. 135/95 is RX
Metcon
Go through all the movements with empty bar a few reps as a class.
9/11 Tribute WOD (Time)
2001m Run/Row (1.25 Miles)
11 Thrusters 135/95
11 Burpee C2B Pull Ups
11 Power Snatch 135/95
11 Box Jumps 30″/24″
11 Power Clean & Power Jerks 135/95
11 HSPUs
11 Sumo Deadlift High Pull 135/95
11 Muscle Ups (Ring or Bar)
11 Back Squats 135/95
2001m Row/Run
* Start with Row OR Run and finish with the one you didn’t start with.
Cool Down/Stretch
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)
