CrossFit Nucleus, CrossFit Nucleus – CrossFit


CFN Body Weight (No Measure)

2 Gym Runs (Down/Back,Down/Back)

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

5/5 Spiderman Lunge with twist

5 Toe Grab 2 Russian Baby makers

10 Squats

2 Gym Runs (Down/Back, Down/Back)

5 Burpees

5 Downward Dog to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

5/5 Side Bends w/ Extended Arms

5/5 Palm to Palm

10/10 Bent over torso twists

Walking 1 leg RDL w/ High Kick

Long Jump length of Gym


1. Banded Shoulder w/ leg extended back

2. Banded Shoulder w/ elbow at 90 degrees, palm up, facing away from the rig

3. Banded Shoulder/Chest, facing away from rig, palm up


Do NOT pace this, sprint the runs and get through the push ups as quick as possible!!!

Metcon (No Measure)

Every 2 Minutes x10: 20 Minutes

6 gym Runs (down,back x3)

15/10 HSPUs or Pike Push Ups


3 x 5+ Strict Pull Ups/Chin Ups w/ weight if possible

– Super set w/ 10 Band pull aparts (red or blue)

– Start every 2 Minutes

4 x 5+ Ring Rows w/ 1 second pause at top

– Super set w/ 10 Band pull aparts (red or blue)

– Start every 2 Minutes


1000m Row (Time)

Max Effort 1000m Row

Cash Out

Performance: Strict Muscle ups 6 x 1

OR Muscle ups 6 x (1-5) OR Muscle up transition work!

Fitness: 3 Minutes MAX REP DU’s or DU/power jump practice