CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Spring 2016 (No Measure)
Move with a purpose and get sweaty!
10 minutes MAX
400-600m Run (3min)
Or – 3 minute Row/Bike
Karaokee 2
Spiderman lunge w/Twist-Twist 1
RDL w/high kick 1
High skips w/ reach 2
Side shuffle 2
Knee Hug/Ankle lift 1
High kicks 1
10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers
At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)
Mobility
1. Banded Chest
2. Banded Lat
3. Banded middle back
Weightlifting
DB Hang Power Snatch 4×6/6
– 1 arm at a time
Strict Pull Ups 3×10
– use bands or partner if needed
– use BB Pull Ups toes behind bar if needed
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5/3 Muscle Ups (Rings or Bar)
10 Power Snatch 115/75
Accessory Work
Posterior Chain Work:
1 Leg KB RDLs 3×8/8