CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Fall Warm Up (No Measure)
400m Run
-then 2 Rounds of the following:
10 – Push Ups
10 – Sit Up to Straddle
10 – Alt Spiderman Lunges w/ twist
10 – Iron Cross
10 – Scorpions
10 – Air Squats
5 – Inch Worms into Cobra Stretch
-then 400m Run
-then
Samson Stretch
Kneeling Hamstring
Yoga Shoulder Opener
Couch Stretch
Calf/Achilles against Rig/Wall
Wrist/Forearm Stretch
Metcon
Lots of Options today. I’d like to see most people hit the Pull Up/KB Swing workout. then if they have anything left they can attack one of the others or ask Coach for something to do that they want to work on… Skills, burn fat, abs, lift heavy, anything…
Metcon (Time)
For time: 8 Minute time Cap
RX+ Men:
6-5-4 Bar Muscle Ups
21-15-9 American KB Swings (70)
RX+ Women:
15-12-9 C2b Pull Ups
21-15-9 American KB Swings (53)
RX Men/Women:
21-15-9 Pull Ups
21-15-9 American KB Swings (53/35)
Scaled:
Ring Rows
KB Swings
Cool Down/Stretch
Stretch 5 minutes, cool down.
Metcon
CrossFit Games Open 15.3 (AMRAP – Reps)
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
CrossFit Games Open 15.3 Scaled (AMRAP – Reps)
14-Minute AMRAP:
50 Wall-Ball Shots, 20# / 10#
200 Single-Unders
*9 Foot Target*
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups