CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
90 second HARD Row!!
-then-
2 minute Gym Runs
– Alternating lunge w/ twists
– High Knees/Butt Kicks
– Karaoke Left/Right
– Arm circles Forward/Back/Cross
– 1-leg RDL w/ High Kick
BB Complex x 2
8 – RDLs
8 – Presses
8 – Back Squats
Then Warm Up Power Clean to the weight you want to use in the WOD.
RX = 185/125
Metcon
HSPU review
Power Clean review
To Scale:
Either use Pike Push Ups/Hand Release push ups for 15.4 or do 15.4 Scaled version w/ Push Presses and Power Cleans but use the same weight (the lighter weight)
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
Metcon
group up an do our best to keep moving
Metcon (No Measure)
10 sets: EMOM (20 Minutes)
1. 30 Seconds Max Calorie Row
2. 30 Seconds Light Weight Sled Push
Cash Out
Practice Power Jerk/Split Jerk Technique with an empty barbell