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

Ring Dips (3 x 10)