CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row
THEN – 3 Rounds:
10 Box Jumps 20″
5/5 1-Leg KB RDL (35/25)
10 Rolling Sit-Ups
10 Scorpions
10 Lateral Lunges (add light KB ONLY if you can get to full depth w/out it)
THEN
:60 Sumo/Praying Squat Hold to Open Hips (tall Spine, Low hips)
Snatch Position Stretches 2 x :10
– Squatting Quad
– OH Lockout
– OH Squat Bottom Position
Weightlifting
5 x (1) Squat Snatch + (3) Hang Squat Snatch
– Every 2 Minutes
– Start LIGHT and with a WEIGHT you KNOW you can hit!!
– Work on being fast getting under the bar!!
Squat Snatch (5 x 1)
Hang Snatch (5 x 3)
Metcon
*Minimum of 9 Minutes of work*
CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)
Includes Masters up to 54 years old
0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
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!)