CrossFit Nucleus, CrossFit Nucleus – CrossFit


BB Complex 3 x 8 reps

– Good Mornings/RDLs

– Press

– Front Squats/Back Squats


2 x :30 Dead Bug Work


2 reps of MisFit Clean Complex every 90 seconds for 9 Minutes

– 7 sets, last one starts at 9 Minute mark

THEN immediately go into 8 Minutes to build up to a heavy 3 Rep Deadlift as many sets as possible.

Misfit Clean Complex (7 x 2)

Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk


Metcon (AMRAP – Rounds and Reps)

INTERVALS – 3 Rounds

4:00 Work/2:00 Rest

40′ DB Walking Lunges 45/25

15 T2B

3/2 Rope Climbs

*start each round where you left off last round*

Scale for Rope Climbs is 10 Ring Rows

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!)