CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Minutes on Rower – Technique focus and build up speed to a max effort for last minute.

– Karaoke Down and back

– High Knees down, Butt Kicks Back

– High Kicks Down and Back

– Alternating Lunges w/ Twists

– 10 Scorpions, 10 Iron Crosses

Then 10 Rep Sling Shot Circuit.

(Forward, Backward, Left, Right, Squats)

Then Start warming up with BB for Front Squats.


Front Squats 4 x (7) E2Minutes

(10 minutes tops)

– Keep Elbows and Chest up, control descend, Drive through heels

– Get heavy and be ready for the fight!


Push Press 4 x (5) E2Minutes

(10 Minutes tops)

– TIGHT Dip, Drive through heels, and show control for lockout over head every rep

– Get Heavy but focus on 100% perfect form!

Front Squat (4 x 7)

Push Press (4 x 5)


Metcon (Time)

10 Minute AMRAP

5 – S2OH

10 – Box Jumps 24″/20″

15 – Russian KB Swings

RX+ 155/105, ALL JUMPS, 70/53

RX 135/95, Step ups aloud, 53/35
It wont let me change the score from Time to Rounds & Reps.

Just put your rounds in the Minutes and reps in the seconds column. The leader board will be scored backwards today.


No More then 6-7 Minutes:

GHD Sit-Ups 3 x 10-20


Abmat Sit-Ups w/ DB 3 x 10-20

– Practice L-Sit also if you want! 2-3 Minutes of work.