CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 rounds:

200m Run, Sling Shot, 10-15 Wall balls unbroken


1 Minute BB Complex: (Presses, Good Mornings, Squats, etc. do whatever)

5 minutes to ramp up to 80-85%

– this should be 2-4 sets with increasing weight (move quickly between sets here, do reps/pauses you want to get ready for working sets)


Back Squats:

5×3 85% or more

– Every 2 Minutes

– try to use same weight for last 4 sets or all 5

Back Squat (5×3)


Metcon (Time)

2 Rounds for time:


– Push Jerks 95/65

– SDLHP 95/65

– Calorie Row

Accessory Work

GH Raises

4 x 5-10

– control descend, don’t go lower then 180 degrees (straight body from heel to head at bottom of movement)

– rest as needed