CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row (fast)
Carioca (twice both directions)
Crawling Spiderman lunge with a twist (40′)
1-Leg RDL w/ High Kick (40′)
Alternating Lateral Lunges (40′)
15 Rolling Sit-Ups
15 Push Ups
15 Kipping Pull Ups/Kips
15 Perfect Air Squats (hips back, weight in heels, back straight, full depth, hands up)
Skills
Muscle Up Drills
– 3 x 4 Hip to Ring Swings
– 3 x 3 Jumping Muscle ups w/ Dip and Negative
– 3 x 3 Close transitions (start at bottom of dip and try to keep hands close to shirt as you lean back, then pull yourself back to bottom of dip)
2 x (max attempts at Ring Muscle Ups/Kipping Pull ups)
Weightlifting
Front Squats 3 x (8) Every 2 Minutes, From the Floor
– Squat clean the First rep
Front Squat (1 x 8)
Metcon
Time for a Fun Test!!!
Open WOD 13.1 – 17′ AMRAP
– Scale as needed for weights to stay safe but push yourselves here!
CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#
Bitch Work
Metcon (Time)
200 Double Under for time
5′ Time Cap
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!)