CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Minute Gym Runs. Mix it up but move quick to get a sweat going!

CFN Body Weight (No Measure)

2 Gym Runs (Down/Back,Down/Back)

10/10/10 3 Way Jumping Jacks

10 Push Ups

10 Rolling Sit-Ups to Straddle

5/5 Spiderman Lunge with twist

5 Toe Grab 2 Russian Baby makers

10 Squats

2 Gym Runs (Down/Back, Down/Back)

5 Burpees

5 Downward Dog to Cobras

5/5 Scorpion

5/5 Iron Cross

5/5 Lateral Lunges (stay in Heels)

5/5 Side Bends w/ Extended Arms

5/5 Palm to Palm

10/10 Bent over torso twists

Walking 1 leg RDL w/ High Kick

Long Jump length of Gym


1. Samson/Twisted Lizard

2. Frog Stretch

3. Kneeling Hamstring


15 Minutes to find a Heavy 1 Rep Back Squat and then 3×3+@90% of todays “Heavy” Single. EOMOM

(total time 22 Minutes)

***Heavy is not necessarily a 1 Rep Max.

For a 1RM we flirt with the line of Perfect Form and Maximum Intensity…

For a “HEAVY” lift we are looking for High Intensity while maintaining Perfect Form. These should look like the best lift you can produce.***

Back Squat (1×1)

Back Squat (3×3)


Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 DB Thrusters

15/10 Calorie Row


EMOM – 5 Minutes

Max Rep T2B, K2E, Knee Raises, V-Ups

Cool Down/Stretch

Minimum 3 Stretches for 1 Minute each