CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 rounds:

10-15 Burpees (1 minute)

10 rolling sit-ups

10 sling shot steps (L&R)

15 Unbroken Wall Balls (smooth) or KB Goblet Squats (slow & smooth)


20 minutes to find 3RM Back Squat

– build up over at least 5 sets

– think every 2 minutes once you get heavy

Back Squat (3RM)


At 20:00 we do 4 sets Max rep HSPUs, or Ring Dips, or Bar Dips, or DB Push Ups

– Every 90 seconds

– pick what you need most!

– strict, or Kip (only if you can do a few strict already)

Handstand Push-ups (4 x Max)

Ring Dips (4 x Max)


Big unbroken sets are the focus. If C2B don’t allow for big sets then scale to Pull Ups and push your threshold! Go fast!

Metcon (Time)


Thrusters 95/65

Burpees over the bar

C2B Pull Ups

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