CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes Rower or 400m Run.
Then 5 Minutes of: Gym Runs, Karaoke, High Knees/Butt Kicks, High Kicks, Lunge w/ a twist, 10 Scorpions, 10 Iron Cross, 10 Push Ups, 10 Sit-ups.
– Sling Shot Warm Up – 10 reps each
Forward, Backward, Left, Right, Squats
MOBILITY:
1. Twisted Lizard/Lizard
2. Frog Stretch
3. Banded or Kneeling Hamstring
Weightlifting
BACK SQUAT 1 Rep Max test day!
– 6 x 1 EOMOM
– If you need technique think 6 x 5 w/ lighter weight focusing on perfect movement patterns and full depth.
Strict Shoulder Press
3 x 5 EOMOM
– drive through heels, tight butt, tight stomach, finish with and ACTIVE shoulder
Back Squat (6 x 1)
Shoulder Press (3 x 5)
Metcon
Two options:
RX is 95/65lb Thrusters
Scaled is 65/45lb Thrusters
Choose one and record accordingly below.
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Cool Down/Stretch
DO NOT SKIP THIS!!!
1. Couch Stretch (2 Minutes each leg!)
2. Kneeling Hamstring/Band (1 Minute Each leg)
3. Childs pose with hands on back (1 Minute)
Core
3 Rounds not for time:
15 V-Ups
10/10 Windshield Wipers
40 Heel Touches
Finish with seal stretch.