CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Foam Roll: Glutes/Low Back/Hamstrings/hip flexors
400m Run
-then-
with empty barbell
3 Rounds:
10 Good Mornings
10 Press behind the necks
10 Hang Power Cleans
10 Front Squats
5 High Hang Power Snatch
5 OH Squats
Metcon
2016 Granite Games Qualifier Week 1 (AMRAP – Reps)
15 minute AMRAP
10 Squat Clean & Jerks 135/85
15 Bar Facing burpees
8 SC&J 185/115
15 BF Burpees
6 SC&J 225/145
15 BF Burpees
4 SC&J 275/175
15 BF Burpees
2 SC&J 305/200
15 BF Burpees
MAX Reps SC&J 315/205
Scaled weights:
10:(95/55)
8:(115/75)
6:(135/95)
4:(155/115)
2:(175/125)
MAX Reps:185/130
Weightlifting
After GGQW1 workout mess with this and Gymnastics:
Deadlift 5 x 3 NO Bounce!
– Set up, execution, empty bar set of 5
– Be in Control the whole time
– Every2Minutes
Gymnastics
NOT For Time, 3 sets
10 reps: Ring Dips, Ring Push ups, Bar Dips, Close grip Push Ups, box dips
15 reps: T2B, Hang Knee raises, or 60 second hollow body work