CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ AMRAP
– 30 Burpee Buy In –
10 Russian KB Swings
10 Goblet Lunges (5 each leg)
7 Rolling Sit-Ups
4 Kips/Kipping Pull Ups
THEN (2 Minutes tops)
Clean Position Stretches 2 x :15
– Squatting Quad
– Front Rack
– Front Squat
THEN (2-4 Minutes)
3PP Squat clean work
– High Pull, Power Clean, PC+FS, Squat Clean
Weightlifting
20′ running clock To complete (every 2 minutes will get you there but you can tighten up the first sets to have more rest on last few sets)
5 x 2 Squat Cleans
– Drop and Reset
THEN
4 x 3 Back Squats
Squat Clean (5 x 2)
Back Squat (4 x 3)
Metcon
20′ Time Cap. Scale as needed to move Fast through the Thrusters!
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
Cool Down/Stretch
5-6 Minutes minimum..
– Couch
– Hamstring
– Glutes/hips
– Anything…