CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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