CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
1000m Row/800m Run
-then-
3 Rounds:
12 KB Lateral Lunges
10 Rolling Sit-Ups
8 DB Push Press (think light weight)
Weightlifting
Squat Mobility:
1. Hip Opener (:60 each side of Spiderman Lunge Hold)
2. Hip Flexor Stretch (:60 each side)
3: Bottom Squat hold with elbows pressed into Knees (:60 try to keep toes as forward as possible and back as straight/tall as possible)
BACK SQUATS
5 x 3 of 90% from Tuesday
– Every 2 Minutes
– If you didn’t squat Tuesday just pick a challenging weight and do all 5 sets at that weight
Back Squat (5 x 3)
Metcon
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.
SCALED:
– Pike Push Ups or Regular Push Ups
– scale Clean weight as needed
Cool Down/Stretch
Cool Down #2 (No Measure)
– Start Butterfly, tall spine
– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot
– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot
– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right
Repeat on the other side
