CrossFit Nucleus, CrossFit Nucleus – CrossFit


Primer: 1000m Row


2 smooth rounds:

8 Good Mornings

8 Press

8 Hang Muscle Cleans

8 Front Squats w/ pause T bottom


Clean Position Stretches:


1-Squatting Quad

2-Front Rack

3-Front Squats


(1.1.1) Squat Cleans

– 8 sets, every 2 minutes

– last set starts at 14:00

– build up to as heavy as you can, if you can’t add weight try to stay with your heaviest the rest of sets through 8

Squat Clean (8 x 1.1.1)


Metcon (AMRAP – Rounds and Reps)


7 – Hang Power Snatch 75/55

7 – T2B

RX+ 95/65

(Be able to go Unbroken 2-3 rounds at least)

Accessory Work

GH Raises – 3 x (5-10)

(Control down)

Reverse Hypers 3 x 10-15


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!)