CrossFit Nucleus, CrossFit Nucleus – CrossFit

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General Dynamic

2’ Row

1 Round/7 Reps each movement Hip Halo/Sling Shot Activation as a group

2’ Row

– Carioca

– leg kick w/back swing

– Spider-Man Lunge w/Twist

– 1-leg RDLs/Seasaw walks


8 each: Rolling Sit-Ups, Iron Cross, Scorpions, down dog push ups


Empty Bar prep for Metcon:

2 rds:5 Reps each: Hang Power Clean, Front Squats, S2OH


Prep gymnastics movements for Metcon: Kip, HSPU/Pike, T2B/Hang Knee Raise


2 part Metcon:

Part 1: Conditioning

Part 2: Heavy Lift under fatigue (be smart, focus on dialing in technique more then ever)

Being strong is good, being strong when tired is better.

Try to get 3-6 good attempts depending on how high your PR is. The higher your PR the more attempts you should shoot for.

Ocho Chipper (Time)

Part 1:


15/10 Bar Muscle Ups

30 Hang Power Cleans 135/95

30 HSPUs

30 Front Squats 135/95

30 Toes to Bar

30 Shoulder to Overhead 135/95


30 Pull Ups

30 HPC 105/75

30 Strict Burpee push up w/ jump to pull up bar

30 Front Squats 105/75

30 Hang Knee Raises

30 S2OH 105/75

Metcon (Weight)

Part 2:

With time remaining of a 30’ clock: 1 Rep Max Clean & Jerk

– Power or Squat Clean

– push press, push jerk, or split jerk

Aim to get 3-7 attempts after the conditioning piece. Do as many lifts as you can though in the time remaining: Strength is the focus so if you have the time rest a bit between attempts.