CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8 Minute Coaches Choice
– Banded Super Front Rack Stretch
– Banded Hamstring Stretch
– Clean Position Stretches
– Cobra Stretch
Metcon
The Granite Games workout #1
(everyone work for at least 20 minutes, modify weights/movements as needed if not in the Granite Games Open)
2019 Granite Games Workout #1 (AMRAP – Reps)
RX
4min + 4Min + ETC.
15 Squat Cleans (135lbs/95lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
13 Squat Cleans (175lbs/115lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
11 Squat Cleans (205lbs/135lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
9 Squat Cleans (245lbs/155lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
7 Squat Cleans (275lbs/175lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
5 Squat Cleans (295lbs/195lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
3 Squat Cleans (305lbs/200lbs)
15 Toes To Bar
12 Bar Facing Burpees
– If completed, add 4 minutes –
1 Squat Cleans (315lbs/205lbs)
15 Toes To Bar
12 Bar Facing Burpees
SCALED
4min + 4Min + ETC.
15 Squat Cleans (95lbs/55lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
13 Squat Cleans (115lbs/75lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
11 Squat Cleans (135lbs/95lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
9 Squat Cleans (165lbs/105lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
7 Squat Cleans 185/125
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
5 Squat Cleans (205lbs/135lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
3 Squat Cleans (225lbs/145lbs)
15 Knee Raises
12 Bar Facing Burpees
– If completed, add 4 minutes –
1 Squat Cleans (245lbs/155lbs)
15 Knee Raises
12 Bar Facing Burpees
Strength
with time remaining, if any
SUPERSET – 4 sets
(8) Glute Ham Raises
(12) Crossover Symmetry Reverse Flys w/1 second pause