WORKOUTS

3.15.19 BC

CrossFit Nucleus, CrossFit Nucleus - BootcampView Public WhiteboardWarm-up7' Coaches Choice - Burpees, Push Ups, Roll Sit-Ups, Ring Rows, Squats, Lunges, Bike (body weight)MetconMetcon (No Measure)3 Rounds, 1 Minute at each station 1: Ski Erg Max Calories 2:...

3.15.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upBefore class: Foam roll lats 2:00 each side Foam roll Upper Back/T-Spine 2:00 Lacrosse ball smash forearms 1:00 each side Crossover symmetry 8 Rep Activation THEN 10' Coaches Choice Mobility -...

3.14.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10’ Coaches Choice - body weight/dynamic travel Mobility - pick 1 and work 10 minutes (2-3 different mobility drills) - Overhead position - Squat - Front RackMetconMetcon (No Measure)Take turns...

3.13.19 BC

CrossFit Nucleus, CrossFit Nucleus - BootcampView Public WhiteboardWarm-up10 Minutes 4 x Down/Back Run + 3 Burpees - Spiderman lunge w/ twist, Sea Saw walks, Bear Crawl F/B, Crab Walk F/B - :30 Bottom Squat HoldMetconMetcon (No Measure)5 Rounds: :30 Wall Balls AMRAP...

3.13.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up8' Coaches Choice - Dynamic/cardio + below - MB Clean & Slams, Lunges, Line Jumps, Roll Sit-Ups, Down Dog/Cobras, Band Pull Aparts, Strict Pull Ups, Push Ups/Dips Mobility (spend good time here)...

3.12.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up8’ Coaches Choice Mobility - Banded Shoulder "Press stretch" - Banded hamstringWeightliftingDB Bench Press 3x7, every 2 minutesMetconDB Bench Press (3x7)Dumbbell bench pressCrossFit Games Open...

3.11.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up8’ Coaches Choice Mobility: - ankle w/band - Shoulder w/bandWeightliftingOverhead Squat 4x7 every 2 minutes - show control, get better hereOverhead Squat (4x7)MetconMetcon (AMRAP - Rounds and...

3.8.19

CrossFit Nucleus, CrossFit Nucleus - BootcampView Public WhiteboardWarm-up5 Minute Gym Run/Dynamic (coaches choice)Strength3 Supersets no big rest: 16 Alternating DB Shoulder Presses standing 16 Slow Air Squats w/1 second pause at bottom (add KB/DB if...

3.7.19

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice quick Mobility - :30 Yoga Shoulder Opener Each side - :30 Old school arm across the front in Saddle(quad/ankle) pose Each sideWeightlifting5 Supersets Every 3 Minutes: 1: 8/8...

3.6.19

CrossFit Nucleus, CrossFit Nucleus - BootcampView Public WhiteboardWarm-up3 Round/6 Minutes 1 Minute Bike :30 Jump Jacks :30 Band Pull ApartsMetconEMOM x 4 Rounds = 16 Minutes 1: 15 KB Swings (25-53) 2: 8 Calories on Bike 3: 12-16 MB Wood Chops (10-14) 4: 12 DB RDLs...

CrossFit Nucleus

350 Old Fullerton Rd,
Belleville, IL 62226
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Call Us: 618-416-8677

mike@crossfitnucleus.com

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