CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2′ Max Calorie Row
-then-
PVC 2 Rounds 5 reps
– Good Mornings
– Pass throughs
– Torso Twists
– Side Bends
– Leg Swings
THEN
BB Complex 2 Rds 7 Reps
– Hang Muscle Snatch
– Snatch Grip Push Press
– Thrusters
THEN
Position Stretches 2 x :15
– Squatting Quad Clean grip
– Front Rack
– Front Squat
– OH Lockout
Gymnastics
every 2 Minutes/ 30 seconds of work minimum or Max Unbroken set
Strict Pull Ups (3 x max reps)
strict pull ups
Metcon
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#
Cool Down/Stretch
3 x 10 GHD Sit-Ups or 15 Abmat Sit-ups w/DB
:45-:90 Each Stretch
– Twisted Lizard/Lizard with twist into the leg(like Triangle twist in warm ups)
– Couch Stretch
– Kneeling Hamstring
– Lat on Rig
– Chest on Rig
– Puppy Dog
– Wrist Stretches
– Frog Stretch
– Seated/Standing Straddle (groin)
– Saddle (quads/knees/ankles)
– Calf/Achilles on Rig (straight leg/drop knee towards floor)
