CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Rounds:

10 Rolling sit-ups

10 Burpees

16 KB Lateral Lunges


(1) Spiderman Lunge w/ Twist

(1) 1-Leg RDL w/ High Kick

(2) Carioca

(1) High Knees

(1) Butt Kicks

(2) High Skips

(1) 2 feet Long Jumps 40′


Front Rack Stretches:

1. BB Puppy Dog (:30)

2. BB Skin the Cat (:30)

3. BB Chest Stretch (:30)

4. BB Triceps smash (:30/:30)

Front Squats – 3RM

– At least 5 sets, build up to todays 3 Rep Max

– Every 2 Minutes

Front Squat (3RM)


Weighted Strict Pull Ups from Dead hang

– 5 x 3, building up to find a 3RM

OR 5 x Max Strict Pull Ups/Negatives/Vertical Pull on Rings or BB

-Every 2 Minutes

Weighted Pull-ups (3RM)


Metcon (Time)

Intervals – 4 Rounds

25 Wall Balls 20/14

15 T2B

Rest :60

*the goal is unbroken, dig deep and hold on to big sets. Red Line every round, you get a FULL minute rest!!

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