CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5-10′ Coaches Choice Warm Up

+ Mobility specific to 20.2 (hip Flexor, hamstrings, calves)

+ Activation specific to 20.2

Metcon

Open Workout 20.2

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Strength

After metcon: Deadlift 3 x 3

– do 2-3 build up sets, then get heavy for 3 sets of 3 reps

– NO DROPPING, control the weight down

– think tempo @20X0 (2 seconds on the way down)

– Rest as needed

Deadlift (3 x 3)

Accessory Work

3 sets rest :30-:60 between each exercise

(8) Feet on bench/rings bridge or MB Hamstring Curl into bridge w/ high hips

(8) DB Hang Clean High Pull AHAP, control back down to hips

(10) BB Curls

2 x MAX Time Dead Hang (grip/forearm strength)