CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Deadbug 2 x :60 work/:60 Rest

THEN

3 Rounds:

10 Burpees

10 Rolling Sit-Ups

10 Push Ups

:30 HS Hold/KB OH Lockout Hold

5 Inch Worms (big Hamstring Stretch)

Weightlifting

Push Jerks

– 4 x 7 Every 2 Minutes

– Think Touch and Go (limited Front rack time)

Push Jerk (4 x 7)

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:

10 Deadlifts, 135# / 95#

15 Box Jumps, 24″ / 20″

15 Deadlifts, 185# / 135#

15 Box Jumps, 24″ / 20″

20 Deadlifts, 225# / 155#

15 Box Jumps, 24″ / 20″

25 Deadlifts, 275# / 185#

15 Box Jumps, 24″ / 20″

30 Deadlifts, 315# / 205#

15 Box Jumps, 24″ / 20″

35 Deadlifts, 365# / 225#

15 Box Jumps, 24″ / 20″
Scaled Deadlift Weight:

95/65, 135/85, 185/115, 225/135, 275/155, 315/185

– You CAN do Step Ups for Box Jumps and it is still RX.

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)