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