CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

:45 each Foam roll Quads, Hamstrings, Glutes, Calves

400m run + 8/8 Spider man lunge with twists

Metcon

Hero Workout for 9/11

– if you can make it to Cahokia mounds or if they have it feel free to go climb the stairs as we do each year if not here is a similar workout

– Load up a backpack (make sure it is good and evenly distributed weight, OR use a vest

– or Vest and hold a MB/DB on shoulder

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here

Cool Down/Stretch

spend 10 minutes foam rolling/stretching your legs: quads, hamstrings, glutes, calves, hip flexors, low back