Call Us: 618-416-8677

6.16.17

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!!