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

Hang Power Snatch (8 x 3-5)