CrossFit Nucleus, CrossFit Nucleus – CrossFit


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


3 Rounds:

16 DB Step Ups 20-35lb DBs/20″ box

12 Russian KB Swings 70/53

8 Burpees to 6″ Target


10 Hollow body – Arch Kips


Clean Position Stretches 1 x :20 each

– Squatting Quad

– Front Rack

– OH Lockout

– Front Squat


Open WOD 14.4


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!)