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9.18.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

**Crossover Symmetry, and Shoulder/Upper back Mobility** – Before class

10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes

BUY IN:

2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Weightlifting

5-10 SLOW Empty Bar Overhead squats

– Focus on being in control and getting comfy through out the entire lift.

THEN

5×3 Overhead squats AHAP, Every 2 Minutes

– If you can not get heavy do 5 x 5-7 Working on getting quality practice reps every 2 minutes

Overhead Squat (5 x 3)

Metcon

Metcon (4 Rounds for reps)

4 Rounds – 3′ Work, 1′ Rest

500/400m Row

Max Rep Thrusters 95/65

*Score is total Thruster reps each round*

Core

4 Sets:

– 10-15 GHD Sit-Ups OR Abmat Sit Ups (20 Reps)

– 20 seated Plate Twists (15-25lbs)

Cool Down/Stretch

1 – Banded Samson

2 – Supine Twisted Cross

3 – Couch

4 – Cobra