CrossFit Nucleus, CrossFit Nucleus – CrossFit


Weakness Warm Up

3′ AMRAP – Burpees (who will get 60+??)


Dynamic movement prep: 3 Rounds

12 Rolling Sit-Ups with Big Stretch

12 Spiderman Lunge w/Triangle Twist

12 Push Ups

12 Band Pull Aparts (red or blue)

-BB movements-

Push Press Or Push Jerks (superset w/ 5 Kipping/butterfly Pull Ups/ring rows)

5 at 45/35, 5 at 95/55, 5 at 115/75

– Stop at whatever weight you need to and plan on doing the metcon with-


Metcon Monday from here through the Open!

-8 Minutes + 10 Minutes = 18 Minutes (do not hold back in first 8 Minutes)

– Go hard, rest less, and jump right into the next movement even if you only have 1 or 2 reps!!

– Find out what you are made up, find out when you will break, find out how much fitness you really have!

Metcon (AMRAP – Reps)

8′ AMRAP of


C2B Pull Ups

S2OH 115/75

Bar Facing Burpees

**Immediately go right into 10 Minutes to find 2RM Power Clean Touch and Go**

The whole WOD finishes at the 18 Minute mark**

RX+ is 135/95

*if you want to do RX+ you should be able to get through your 21 set confidently in 3 sets or less with Minimal rest… It shouldn’t feel heavy*

Power Clean (2RM)

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!)