CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
750/600m Row
-then-
3 Rounds:
10 Russian KB Swings (moderate to heavy)
10 Sling Shot Steps
10 Rolling Sit-Ups
10 Push Ups
-then-
Clean+ Position Stretches
2 x :10 each
– Squatting Quad
– Front Rack
– OH Lockout
– Front Squat
Weightlifting
8 Sets: (1) Squat Clean + (1) Squat Clean & Jerk
– 10 second rest after first squat clean
– Every 2 Minutes
Squat Clean (8×1)
Squat Clean and Jerk (8 x 1)
Metcon
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
CrossFit Games Open 16.3 Scaled (AMRAP – Reps)
AMRAP 7 Minutes
10 power snatches
5 jumping chest-to-bar pull-ups
Men use 45 lb.
Women use 35 lb.
Accessory Work
Glute-Ham Raises (3 x 8)
GHD Hip Extensions (3 x 10)
GHD bend 90 degrees at hip face down, do not let the spine flex or extend. Lock in the midline and bend at hip to where the body is 180 degrees.
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!)
