CrossFit Nucleus, CrossFit Nucleus – CrossFit


5 Rounds: :30/:30 DU Practice (5 Minutes)

2 Rounds:

8/8 Sea Saw Walk (Dig big toe into ground, straight spine, arms out to side, hinge at hip, fire hamstring/glutes through heel to straighten body, other side)

:30 Dead Bug Work

2 Rounds:

8 Shoulder Retraction + Ring Rows

12 Push Ups


– 2-3 Warm Up Sets in 4 Minutes

– Do All 5 Sets at 90% of 3RM from LAST WEEK, Every 2 Minutes

Bench Press (5×3 @90% 3RM)


5′ to accumulate 1:00 at top and 1:00 at bottom of RING DIP

– At top try to externally rotate the shoulder and set the shoulder blades back, pinky to the pocket, thumbs out, shoulders back

– At bottom keep shoulder blades retracted best as possible

SCALE: Top of Push Up, and 90 Degrees at elbow/bottom of push up

– Keep trunk tight and back straight


Dont get sloppy with SDLHP, keep back Straight!

Metcon (Time)

3 Rounds:

20 Push Press 95/65

40/30 Calorie Row

20 Sumo Deadlift High Pull 95/65


Partner Up and take turns:

3 Rounds:

:30-:45 Second Hollow Body Hold

:30/:30 Side Pillar/plank hold

15 MB OH Throws w/ partner standing on toes (10-14lb MB)

Cool Down/Stretch

Do this as a class, do not skip!

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!)