CrossFit Nucleus, CrossFit Nucleus – CrossFit



Carioca (2)

Spiderman lunge w/ Triangle Twist (1)

Skips (1)

Butt Kicks (1)

Leg Kicks (1)

High Knees (1)

1 Foot Bounding/jumping (1)


5 Minutes of Rowing OR 65/45 Claories on Rower (GO HARD!) (which ever comes first)

– After Row set up BB on Rig for Push Jerks –


Every 2 Minutes

Push Jerks 3 x 10 (shoot for a similar weight as last week!)

-3 Minute Transition to load bars for back squats –

Back Squats 3 x 10 (think 50% 1RM, add after set 1 if you want to)

Push Jerk (3 x 10)

Back Squat (3 x 10)


Goal is big Unbroken sets, choose a rep scheme that allows you to maybe hang on to unbroken sets as long as possible. If you know you only do 1-2 Pull ups or HSPUs at a time RX+ probably isn’t the best option to maintain intensity.

– Pistols: Heel on plate? Hang on rings? Use a box and do negatives? Step Ups? choose a movement that makes you work hard!

– HSPUs: Pike, regular push ups

– Pull Ups: Jumping, Ring Rows

Metcon (Time)

5 Rounds For Time:


10 Pistols

15 HSPUs

20 Pull Ups


6 Pistols

10 HSPUs

14 Pull Ups

16′ Time Cap

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side