CrossFit Nucleus, CrossFit Nucleus – CrossFit


PVC 3 Rds

– 5 Pass Throughs

– 5/5 Torso Twists

– 5 Good Mornings

– 5/5 Halos

– 5 OH Squats

Then DU Skills/Drills

– Every 90 Seconds – 60 DUs or 45 Seconds of practice

– 4 Rounds

Kipping Technique (partner up)

– 2×5 Shoulder Retractions

– 2×5 Push – Pull

– 2×5 Push-Pull, Knee Raise

– 2×5 Hip pops on floor

– 2×5 Kipping Pull Ups


Metcon (No Measure)


– 500m Row

– 200m Run (6 Trips down and back across the turf)

– 30 Grasshoppers

– 15 Rolling Sit-Ups

– 20 Band Pull Aparts

– 20 Walking Lunges (no weight)

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!)

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side