CrossFit Nucleus, CrossFit Nucleus – CrossFit
Work Steady Through
4 Gym Runs
5 Kipping Pull Ups
20 Unbroken Wall Balls
1 – 60 Second KB Squat hold
2 – Puppy Dog
3 – Lat Stretch on Rig
4 – Skin The Cat/Chest stretch on BB on rig
Back Squats 5 x 3 Every 2 Minutes
-Use Safety arms if you’re getting really heavy
– Use Spotters also
– Get Heavy, Be Safe!
Back Squat (5 x 3)
Even if you do not get all the work done in first 4 minutes required to move on to an 8 Minute AMRAP Still go for 8 Minutes.
Everyone gets at Least an 8 Minute Workout, if you don’t get 90 reps done in 4 minutes just log your score at 4 minute mark but continue to work for 4 more minutes.
CrossFit Games Open 13.5 (AMRAP – Rounds and Reps)
4 Minute AMRAP of:
15 Thrusters, 100#/65#
15 Chest-To-Bar Pullups
If 90+ reps are performed, this becomes an 8-Minute AMRAP.
If 180+ reps are performed, this becomes a 12-Minute AMRAP.
continuing until you do not complete 90 reps.
If you want more Sweat
– 2 x 800m Run/Sprints w/2 Minutes Rest
– Use extra time to improve poor mobility of your individual needs (front Rack, OH Position, Squat, etc…)