CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Dynamic Warm Up (No Measure)
10 Total Warm up minutes
BUY IN:
2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)
(2) Carioca
(1) Leg Kicks
(1) Lunge With Twists
(1) High Skips
(1/1) High Knees/Butt Kicks
(1) Lateral Lunges
(1) Skipping Leg Kicks
THEN AMRAP for Remaining Time:
5 Rolling Sit Ups w/ Big Stretch
5 Downward dog to Strict Push Ups
5 Kips on Pull Up Bar
5 PVC Pass Throughs
5 PVC OH Squats
5 Strict Pull Ups/Ring Rows
Metcon
2017 Granite Games Qualifier Event 4 (AMRAP – Rounds and Reps)
Individual AsRx (Ages 19-34)
(Men/Women)
10 minute AMRAP
6 ring muscle-ups
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)
Scaled (Ages 19-34)
(Men/Women)
10 minute AMRAP
6 pull-ups
12 shoulder to overhead (95/65lbs)
15 burpee box step overs (24/20in)
Weightlifting
Build to a heavy 5 rep back squat
– Perfect form is the focus, stop when you can’t maintain your best position because of loading
Back Squat (5RM)
Cool Down/Stretch
5-10′ coaches lead
– Lats, Shpulders, Quads, Hamstrings, Hip Flexors