CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch


No Bar Split Jerk Technique (5 Reps each)

-Thumbs on Shoulder, Dip

-Thumbs on Shoulder, Dip-Drive/Press

-Thumbs on Shoulder, on Tippy Toes, Drive down into lunge

-Thumbs on Shoulder, Split Jerk

Jerk Position Stretches (3 x :10)

– Front Rack

– OH Lockout

– Left Foot Forward

– Right Foot Forward

Split Jerk from Rig

– 6 x 3 (add a little weight from last week)

– Every 2 Minutes (12 Total)

-If there is no SOLID active shoulder position, work Strict or Push Press here

Split Jerk (6×3)


Metcon (AMRAP – Rounds and Reps)


30/24 Calorie Row

20 Hand Release Push Ups

10 Hang Squat Cleans 135/95

Accessory Work

Strict Pull Up work


Kipping Pull Up technique (sets of 2-3 PERFECT reps)

– Also Band Pull Aparts or Crossover Symmetry Iron Scap

Cool Down/Stretch