CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)
