CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run + Coaches Choice
Strength
3 x 10 MB Hamstring Curls
OR
3 x 10-15 Glute Hip Bridges
Hamstring Curl Video – https://youtu.be/N_Bq-MzfvaA
– Try to keep your butt off of the floor, and drive your hips towards the ceiling as you pull the ball under your feet
Metcon
If you do not have a box do Burpee Long Jumps
– Guys try to jump 6′ forward then turn around and do a burpee jumping back
– Girls try to jump 4′ forward then turn around and do a burpee jumping back
Each Burpee + Jump = 1 rep
*No dropping dumbbells, alternate any rep, switch hands in any position (overhead, on way down, or on floor)
*Try to be done in less then 20 minutes, or as close as possible
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes