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!)
