CrossFit Nucleus, CrossFit Nucleus – CrossFit

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8′ Coaches Choice


Front Rack Mobility

– Banded super front rack 1:00 Each side

– PVC on box 2:00


Front Squat – Coach it up

– Set up, execution, common faults


2 ramp up sets (light weight, slow perfect reps 3-5)

Working sets = 3 x 7, Every 2 Minutes

Front Squat (3 x 7)


allow 30 minutes to complete this workout and stretching after

Metcon (Time)

For Time:

1 Mile Run (2000m Row if raining)

10 Rounds:

7 Thrusters 75/55

7 Pull Ups

7 Burpees

*we should be thinking 1 minute a round. obviously as we fatigue it may increase but our first few rounds should be right around the 1 minute mark.

Scale accordingly

the run should be 10 minutes or close to it.

A final time goal should be around 20 minutes.

Cool Down/Stretch

repeat mobilty from beginning of class 1:00 each


stretch legs: Couch, banded hamstring, banded hip flexor :30-:60 each