CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Mike’s Warm Up (No Measure)
*crossover symmetry activation 5 reps each before if possible*
12′ – 15′ Total time.
500-1000m Row (Good pace, get sweaty)
(2) Carioca
(1) Spiderman Lunge w/Twist
(1)1 Leg RDL
(1) High Knees
(1) Lunge with Reach/Bend to side of front leg
(1) Leg Kicks
(1) Butt Kicks
10 Kips on Pull Up Bar
10 Rolling Sit-Ups
10/10 Lateral Lunges (sit hips down like squat)
10 Burpees w/ 6″ Jump
THEN (when Applicable)
BB Complex, any 3 Movements, 2 Rounds, 5-7 Reps each movement.
THEN (when Applicable)
Position Stretches, 3-4 Stretches, 2 Rounds, 10-15 Seconds
Metcon
Metcon (Time)
4 rds:
30 Wall Balls 20/14
15 T2B
80 DUs
Gymnastics
Strict Ring Pull Ups (pause at top if possible) EMOM style, Max quality rep
– 4-5 sets, whatever allows for athlete to maintain quality movements.
– at least 1 minute rest, after each set
– think 30 seconds work for those who don’t have strict Pull Ups(ring rows)