CrossFit Nucleus, CrossFit Nucleus – CrossFit


500m Row

THEN – 3 Rounds:

10 Box Jumps 20″

5/5 1-Leg KB RDL (35/25)

10 Rolling Sit-Ups

10 Scorpions

10 Lateral Lunges (add light KB ONLY if you can get to full depth w/out it)


:60 Sumo/Praying Squat Hold to Open Hips (tall Spine, Low hips)

Snatch Position Stretches 2 x :10

– Squatting Quad

– OH Lockout

– OH Squat Bottom Position


5 x (1) Squat Snatch + (3) Hang Squat Snatch

– Every 2 Minutes

– Start LIGHT and with a WEIGHT you KNOW you can hit!!

– Work on being fast getting under the bar!!

Squat Snatch (5 x 1)

Hang Snatch (5 x 3)


*Minimum of 9 Minutes of work*

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)