CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Rounds:

20 Russian KB Swings 53/35

8 Sling Shot Steps wide stance (F/B/L/R)

12 Rolling Sit Ups


2 Rounds:

:30 Dead Bug Work (Stay ACTIVE)

5/5 See Saw Walks (big toe, fire that booty!)


10′ EMOM Misfit Clean Complex

-More Then Yesterday (try to go heavier then last week)

Misfit Clean Complex (10 x 1)

Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk


Metcon (Time)

5 Rounds:

400m Run

12 Deadlift

9 Hang Power Clean

6 Shoulder 2 Overhead

RX+ 155/105

RX 135/95

25′ Time Cap

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side

Ring Rows (3 x 5 @3112)

a little cash out if you have time to strengthen the upper back, dont just do the work to do it. Make the reps PERFECT!!! even if you have to do a few less then 5. 2 Full seconds at top and keep shoulders retracted the ENTIRE TIME! reset every rep if you have to