CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ 20.3 Specific Mobility/Activation

Metcon

CrossFit Games 2020 Open workout 20.3

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Strength

3 x 3 Sumo Deadlift

– No dropping, no bouncing

– Control weights

Sumo Deadlift (3 x 3)

Accessory Work

3 x 10 BB Curls (or 3 x 5+ Chin Ups)

3 x 10 BB/DB Bent over Back Rows

3 x 10 DB Pull Overs

Cool Down/Stretch