CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10’ Body weight general dynamic
(Get sweaty, get joints loose, get muscles working a little)
For 19.2….
mobility:
Banded Super Front Rack,
Banded hip flexor
Banded hamstring
add in some Barbell work after: Complex, then build up your Squat Cleans…
Skills
Quick low volume T2B progression/practice
– keep Reps low, hands fresh, and focus on improving technique… (find a personal focus for the Saturday 19.2 event)
Strength
If not doing 19.2
Push press : 4×3 every 2 minutes
(Moderate weight, stay fresh fir Saturday but have a little fun)
Push Press (4×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
“Mary – kinda”
16’ AMRAP
5 HSPUs (Strict = RX+)
10 Alternating Pistols
15 Burpees to 45lb plate (Blue)
20 Double Unders/singles
*Scaled options*
– Pike Push Ups/Push Ups
– Alternating Step Ups 20″ Box, or use plates for heels, do “Pistols” off a box
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
