CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Light 500m row (focus on technique and 1 good pull at a time with a one breath break in between)
2 rounds PVC/BW
– 10 pass throughs
– 10/10 Leg Swings
– 10 torso twists
– 10 push ups
– 10 scorpions/iron cross
– rolling sit-up to straddle
3 rounds BB Complex
– 5 RDLs
– 5 press and Stretch
– 5 back Squats
2 rounds Sling Shot
– 6/6 steps forward/backward
– 5/5 steps Left/Right
Warm up to the DL weight. (2-5 reps each weight)
Mobility
1. Banded Hamstrings
2. Banded Shoulders
3. Banded Hip Flexor/Samson
Metcon
CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#