CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch
THEN: 2 Rounds

10 Air Squats

10 Rolling Sit-Ups

5 Push/Pull Kips on Pull Up bar


TEMPO Front Squats

– Ramp up/Warm up Sets (3 Minutes)

– 4 x 5 @33×1

– Every 2 Minutes

-Focus on Position and Posture!

Front Squat (4 x 5 @33×1)


3 x Max Reps Strict Pull Ups (5+)

– Do more then last week somehow!

Pull-ups (3 x Max Reps)


Metcon (AMRAP – Rounds and Reps)

Open 16.1 (Kind of)


– 8 Left Arm OH Lockout Walking Lunges

– 8 Burpees over the KB

– 8 Right Arm OH Lockout Walking Lunges

– 8 C2B Pull Ups

Cool Down/Stretch

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!)