CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
500m Row, 400m Run, or 2 Minute Gym Runs (move quickly and get the heart thumping!)
Basic Body Weight Progressions (Gymnastic Press series) (No Measure)
2 minutes Hard Row/Gym Running!
ROUND 1: 30 Power Jumps, Squat, Push Ups, Sit-Ups, Pull Ups, Scorpions (5-10 Reps)
ROUND 2: 30-50 DU’s, Lunge w/ Twist, Strict HSPUs/Pike, K2E/V-Ups, Kipping Pull Ups, Iron Cross (5-10 Reps)
ROUND 3: 5 Squat Jumps, Lateral Lunges, Kipping HSPUs, T2B, Butterfly Pull Ups, 2-Foot Glute Bridges (5-10 Reps)
Weightlifting
20 Minute to get through:
4 x 3 Back Squats E2:30Minutes
4 x 3 Push Press E2Minutes
Back Squat (4 x 3)
Push Press (4 x 3)
Metcon
CrossFit Games Open 14.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
Cool Down/Stretch
Top 3:
1. Couch
2. Kneeling Hamstring/Banded Hammie
3. Supine Extended Leg Twist
Runner up:
– Skin the Cat
– Lat stretch on Rig
– Chest Stretch on Rig
– Puppy Dog
– Frog Stretch
– Saddle w/ Eagle arms
Gymnastics
Cash our extra credit:
2 x Max Strict/Kipping Ring Dips