CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
General Warm Up (No Measure)
10-15 Minutes:
400m Run/500m Row
-Travel warm up-
Crawling Spiderman Lunge W/ a Twist
Elevated Walking Samson
High Knees
Walking 1 leg RDL w/ High Kick
Knee Hugs (ankle lifts)
Toy Soldiers/High Kicks
Walking Quad Stretch
10 Scorpions
10 Iron Crosses
5 Downward dog to Cobra (2 sec holds)
– 2-5 “fast” runs, not Sprints
10 Push Ups (full Range of Motion)
10 Rolling Sit Ups To Straddle
10 Squats (mobility focus)
– Lizard/Twisted Lizard (1 min per side)
– Puppy Dog (1 min)
– Frog Stretch (1 min)
– Pigeon (1 min per side)
THEN
2 rds:
8 BB Press
8 BB Back Squats
8 pull ups-band pull aparts
Metcon
2016 Granite Games Qualifier Week 2 (AMRAP – Rounds and Reps)
17 minute AMRAP
50 Calorie Row
50 Wall Balls
50 S2OH
50 Box Jumps
RX
20lb/10ft – 14lb/9ft
115lb – 85lb
24″ – 20″
Scaled
20lb/9ft – 10lb/9ft
95lb – 65lb
24″ – 20″
Weightlifting
Hang power Snatch
8 sets – 3-5 reps