CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Quick Dynamic (No Measure)
400m Run/2 Minutes Cardio Coaches Choice.
(2) Carioca
(1)Spider Man Lunge w/Twists
(1)1Leg RDL
(1)Knee Hug into Hip Flexor Lunge
(1) Leg Kicks
(1) High Knees
(1) Butt Kicks
(1) Skipping Leg Kicks
(1) Lateral Lunges
(1) Walking Quad Stretch
10 – Kips on Pull Up Bar
10 – Rolling Sit-Ups
10/10 – Iron Cross
10/10 – Scorpions
10 – Push Ups
5 – Downward Dog to Cobra (1-2 Breaths each position
– Arm Circles and Wrist Circles
— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)
Metcon
Specific Warm up
Snatch Position Stretches 3 x :20 Each
– Squatting quad
– OH lockout
– OH Squat
3 Rounds:
5 Empty Bar OH Squats (focus on Perfect Form)
5 Kips on Bar
10 Band Pull Aparts (focus on Shoulders back the whole time)
10 Rolling Sit Ups
Do Event 3 First and if you have time and feel ready do event 2 After wards
– Rest 5-10 Minutes or so depending on how far you got in the first Metcon.
2017 Granite Games Qualifier Event 3 (Time)
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar
Stop at 16 min
2017 Granite Games Qualifier Event 2 (AMRAP – Rounds and Reps)
6 minute AMRAP
6 deadlifts (225/155lbs)
6 bar facing burpees
Cool Down/Stretch
Stretch it all!!