CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
10 Burpees
10 Lateral Lunges
10 Rolling Sit-Ups
10 Push Ups
10 PERFECT air Squats
5 Push-Pull Kips on bar or Ring Rows
Weightlifting
Clean Position Stretches
2 x :10
– Squatting Quad
– Front Rack
– Front Squat
Front Squats
– 5 x 2 – Focus on Great positioning, it will help in metcon
– Every 2 Minutes
Front Squat (5 x 2)
Metcon
A Minimum Work Time is 12′ AMRAP. If you do not complete all the work that is required in the 4′ window just continue to work and get as far as you can in 12 Minutes.
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
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!)
