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

Ring Dips (2 x Max Reps)