CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
10 Burpees
10 Rolling Sit-Ups
10 Band Pull Aparts
10 Push Ups
10 Russian KB Swings (heavy if possible)
Clean Position Stretches 2 x :15
– Squatting Quad
– Front Rack
– OH Lockout
– Front Squat
5 Minutes to Build up to 185/125lb Power Clean and Work in a few reps of HSPUs.
Metcon
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.
Weightlifting
The Focus is the Metcon first then jus use remainder of the time to work some Posterior Chain (glutes and hamstrings).
1: Build up to a heavy 3 Rep Deadlift
2: 1-leg KB RDL OR GH Raises 3 Sets (you pick the reps/weight)
3: Reverse Hypers OR Good Mornings 3 sets (you pick the reps/weight)
Deadlift (3RM)
Cool Down/Stretch
Add some Yoga Shoulder opener and Puppy Dog Stretch.
Cool Down #1 (No Measure)
Cool Down #1
– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)
– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder
– Twist shoulders to left, reach under left hand with right hand and grab left knee
– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder
– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder
(do the same thing to the other side)
I know it is wordy but just go through it word by word…. i’m sure we can figure it out
(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)