CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
Carioca (down and back)
Spider-Man Lunge W/ Twist (1)
Knee Hug/Ankle Lift (1)
1-Leg RDL w/ High Kick (1)
10 Hollow body – Arch Kips
-then-
3 Rounds:
16 DB Step Ups 20-35lb DBs/20″ box
12 Russian KB Swings 70/53
8 Burpees to 6″ Target
-then-
10 Hollow body – Arch Kips
AND
Clean Position Stretches 1 x :20 each
– Squatting Quad
– Front Rack
– OH Lockout
– Front Squat
Metcon
Open WOD 14.4
-then-
At 20:00 you have 6′ to find 3RM Squat Clean (touch and go)
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Squat Clean (3RM)
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!)
