CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run/500m Row/1000m Bike
THEN
3 Rounds:
5 PVC Pass throughs
5/5 Leg Swings (forward and lateral)
5 OH Squats
5 Rolling Sit-Ups
5/5 Scorpions/Iron Cross
10 Push Ups
5/5 Lateral Lunges
10/10 Sling Shot Steps (lateral, Fire hydrant, Squats
MOBILITY
– 2x each side: Hip Opener Series (Spiderman-twist-twist-low long rotation left & right)
– 10 Russian Baby Makers (2 Seconds stretch each position)
Strength
Back Squat
– Set Up, Execution, Common Faults
5 x 5 @21×0
– Every 2 Minutes
*Stay between moderate and heavy, Not shooting for Maximal loads. Just a challengeable weight.
Back Squat (5 x 5)
Metcon
Metcon (Time)
3 Rounds For Time:
400m Run
35 Wall Balls 20/14
20 MB Wood Chops 20/14
Cool Down/Stretch
Spend 1 minute each foam roll or stretch
– Couch/Twisted Lizard (quads)
– Seated Hamstrings (hamstring)
– Calf on wall/down dog stretch (calves)
– Pigeon (Glutes
– Supine Twist (low back)