CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Minutes – Freestyle Gym Runs (get Sweaty, get loose)

BB Complex – 3 Rounds – 5 Reps

– Good Mornings

– Press

– Hang Muscle Clean (keep bar CLOSE)

– Squat

Clean Skill Work (3 Reps everything)

(Find your Hamstring and USE it!)Stay Smooth!

-High Hang Muscle Clean

– Mid Thigh Muscle Clean

– From Knee Muscle Clean

– From Mid Shin Muscle Clean

Rest :30

– High Hang Power Clean

– Mid Thigh Power Clean

– From Knee Power Clean

– From Mid Shin Power Clean

(get busy!)


Power Clean – 20 Minutes

– Find 1RM (at least 8 sets)

Then Immediately into Deadlifts at 20:00 mark.

– 1 Rep every 90 Seconds

– 8 Sets building each set

– 12 Total Minutes

– KEEP back Straight, Use Glutes and Hamstrings

– DIG big Toe into floor and drive through heels


Power Clean (1RM)

Deadlift (8 x 1)


Metcon (No Measure)


Every 2 Minutes – 4 Sets – 8 Minutes

– 10 Box Jumps 24″/20″

– 15 Russian KB Swings 70/53

– 5 Strict 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!)

Accessory Work

(10 Minutes after class if there is time permitting)

3 x GH Raises (5-10 Reps)

– Let Quality Dictate reps, focus on moving good more then how many reps

3 x 10 Reverse Hypers

– Go Slow and control!