CrossFit Nucleus, CrossFit Nucleus – CrossFit


500m Row (fast)

Carioca (twice both directions)

Crawling Spiderman lunge with a twist (40′)

1-Leg RDL w/ High Kick (40′)

Alternating Lateral Lunges (40′)

15 Rolling Sit-Ups

15 Push Ups

15 Kipping Pull Ups/Kips

15 Perfect Air Squats (hips back, weight in heels, back straight, full depth, hands up)


Muscle Up Drills

– 3 x 4 Hip to Ring Swings

– 3 x 3 Jumping Muscle ups w/ Dip and Negative

– 3 x 3 Close transitions (start at bottom of dip and try to keep hands close to shirt as you lean back, then pull yourself back to bottom of dip)

2 x (max attempts at Ring Muscle Ups/Kipping Pull ups)


Front Squats 3 x (8) Every 2 Minutes, From the Floor

– Squat clean the First rep

Front Squat (1 x 8)


Time for a Fun Test!!!

Open WOD 13.1 – 17′ AMRAP

– Scale as needed for weights to stay safe but push yourselves here!

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Bitch Work

Metcon (Time)

200 Double Under for time

5′ Time Cap

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!)