CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Pre-Class CrossOver Symmetry


8′ Coaches Choice Warm Up


MOBILITY – Overhead Squat

– 10 reps of T-Spine Extensions over foam roller into :60 Anchored t-Spine stretch

– :30/:30 Table Tops(crab walk stretch fingers forward/backward)


Overhead Squat – coach it up

– setup, execution, common faults

– empty bar reps/work w/ pauses at bottom

THEN 4 x 5 @2211

** Today is not about How much weight you can put on the bar. We will build up across the next few weeks so take today to really work on improving the movement, and really hit the tempo/pauses EVERY Rep!!

Overhead Squat (4 x 5)

Overhead Squat (4 x 5)


Metcon (2 Rounds for time)

For Time:

50/35 Calorie Row

35 Lateral Bar Burpees

50 OH Squats 115/80

(Rest :60)

800m Run

Score 1: Time to finish Row, Burpee, OHS

Score 2: Time it takes to run 800m run

Cool Down/Stretch

Spend some time working on Ankle, Shoulder, Hip, T-Spine Mobility!

Lets really improve our OHS position the next few weeks!!