CrossFit Nucleus, CrossFit Nucleus – CrossFit


CFN Body Weight (No Measure)

2 Gym Runs (Down/Back,Down/Back)

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

5/5 Spiderman Lunge with twist

5 Toe Grab 2 Russian Baby makers

10 Squats

2 Gym Runs (Down/Back, Down/Back)

5 Burpees

5 Downward Dog to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

5/5 Side Bends w/ Extended Arms

5/5 Palm to Palm

10/10 Bent over torso twists

Walking 1 leg RDL w/ High Kick

Long Jump length of Gym
*** Do Karaoke instead of Long Jumps***


CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

2:1 Burpee C2b/Pull Ups

Lighter WB’s or Air Squats

200 Jump Ropes


Snatch Balance OR Overhead Squat work for 10 Minutes.

Snatch Balance (10 Minutes work)

Overhead Squat (10 minutes work)


11 Minutes.

EMOM x 5: Strict HSPUs

rest 1 minute

EMOM x 5: Strict C2B/Pull Ups

-The Goal for both is total volume, not necessarily max effort every set. Try to accumulate the maximum volume between the 5 sets that you can.

Cool Down/Stretch