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9.21.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Stations – 2′ each

1 – Agility Ladder (2 feet forward, 2 feet sideways, Icky Shuffle, Lateral in and out of box, anything…)

2 – PVC Pipes hurdle jump rebounds

3 – :30 ON/:30 Off quick feet drill to a plate

*Skip the 400m run in the Quick Dynamic warm up*

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/ high kick

(1)Knee Hug into Hip Flexor Lunge

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)

Metcon

Metcon (Time)

3 Rounds For Time:

800m Run

20 DB Snatches 50/35 /RX+70/50

25 Push Ups

*If you go RX+ you should still be basically unbroken with the DB Snatches*

Core

Firehouse MB Ab Circuit (No Measure)

10 of everything, 4 Rounds, 3 movements each round:

– Sit-Ups, Pauses, 1/2 Jacks

– 1/2 Ups, MB Chest pass, 1/2 Jacks

– 1/2 Downs, MB Overhead throws, 1/2 Jacks

– MB Chest Pass, MB Overhead throws, Full Jacks

*Use 10lbs or less for MB

then hit Cobra Stretch for a minute immediately afterwards.

Cool Down/Stretch

1 – Yoga chest opener

2 – Hip Flexor Stretch

3 – Seated low back twist

4 – Supine twisted cross

5 – Seated hamstring