CrossFit Nucleus, CrossFit Nucleus – CrossFit


8 Minutes:

2 minutes gym runs


Lunge w/ a twist

1 leg RDL w/ a kick

high knees/butt kicks

Knee Hugs/ankle lifts

lateral lunges

Downward Dog to Shoulder roll

Yoga Shoulder stretch

10 Scorpion

10 Iron Cross

10 Rolling Sit-up to Straddle


Snatch Position Stretches

3 x 10 Seconds each

1. Squatting Quad Snatch Grip

2. Snatch Grip OH Stretch

3. Snatch Grip OH Squat Hold

Coach up w/ Empty bar:

A. High Hang Snatch + Snatch from Knees + Snatch from Floor

(utilize pauses at each start position and catch)


B. Snatch from Knees + Snatch from Floor


C. Snatch from Floor

After coaching through each of the 3 drills go EOMOM.

– 26 Minutes continuous clock

4 x A (8 Minutes)

4 x B (8 Minutes)

5 x C (10 Minutes)

Snatch (5 x 1)


Metcon (Time)

For Time:

21, 18, 15, 12 Thrusters

7, 6, 5, 4 MUs (ring or bar)

RX 95/65

RX+ MUs, RX 2:1 Burpee C2B

Cash Out

4 x GH Raises or Rev Hypers


Iron Scap or Band Pull Aparts


DB Curls