CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Steady Rounds:

50 DU’s (60 seconds max)

5-10 UNBROKEN Strict Pull ups/Ring Rows

10 Weighted good mornings (95/65? or 45/35)

Clean Position Stretches 2 x :10

– Squatting Quad

– Front Rack

– Front Squat

3 Part Pause (start, knee, hip)

– Muscle Clean (4 Reps)

– Power Clean (4 Reps)

– Squat Clean (4 Reps)


Power Clean 5 Rep Max

– Every 2 Minutes, 6 sets, 12 Minutes

– First 2 sets should be confident/ramp up sets

– Last 2-3 sets should really be the Test here

– Touch and Go, NO ReGrip on the Floor

Power Clean (5RM)


Metcon (AMRAP – Rounds and Reps)


9 Bar Facing Burpees (2 feet Jump)

7 Hang Power Cleans 135/95

3/2 Ring Muscle Ups

5 Ring Muscle Ups is RX+

(these should be able to be unbroken for the most part or no more then 2 sets)

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!)