CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minutes Coaches Choice
THEN
Skills/Mobility
– Banded Hamstring
– Banded Hip Flexor Stretch
– Kipping Progressions (Scap Retractions, Push/Pull, Hip Pop, MU/C2B/PU)
Metcon
2018 Granite Games Qualifier Event 5 (Time)
18MIN TIME CAP
2 Rounds:
6 Ring Muscle Ups
12 Deadlifts (225lb/155lb)
18 Box Jump Overs (24″/20″)
2 Rounds:
4 Ring Muscle Ups
8 Deadlifts (315lb/205lb)
12 Box Jump Overs (24″/20″)
2 Rounds:
2 Ring Muscle Ups
4 Deadlifts (365lb/235lb)
8 Box Jump Overs (24″/20″)
*RX*
Men will use 225 lb., 315lb., and 365lb. with a 24″ box
Women will use 155 lb., 205lb., and 235lb. with a 20″ box
*Intermediate*
Men will use 185 lb., 275lb., and 315lb. with a 24″ box
Women will use 125 lb., 185lb., and 215lb. with a 20″ box
*Scaled*
Men will use 135 lb., 185lb., and 225lb. with a 24″ box
Women will use 95 lb., 125lb., and 155lb. with a 20″ box
Cool Down/Stretch
Banded Hamstring
Banded twisted cross
Puppy Dog Stretch
Banded Lat on rig
Banded Elbow/Bicep stretch on rig
Accessory Work
4 sets each -8+ Reps
Barbell Biceps Curls
GH Raises
Bird Dogs (8 each side)