CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Rounds:

15 Burpees

10 Rolling Sit Ups

5 Squat Jumps


Kipping Pull Up Technique Alternating w/Partners

2 x 5 each

– Shoulder retractions

– Hollow body – Arch (push-pull)

– Knee Drive up

– Hip Pops

– Full Kipping Pull Up


Rope Climb Technique 3 x 3

– J-Hook plus 1 more (box if needed)


Metcon (No Measure)


1: 500m Row (use Ski,Bike,400mRun as desired)

2: 4 and 1/2 Down and back trips with 40lb/30lb Slam or MB

3: 5 Rope Climbs (or J-hook to standing, or climb from back) Chin Ups if class is packed

4: HS Hold :45 (or 30 Shoulder Taps in HS Hold)

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!)