CrossFit Nucleus, CrossFit Nucleus – CrossFit
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