CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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)