CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch


10 Minutes:

6 Minutes/Rope Climbing Teqhnique ( 3 x 3 J-Hooks from box or Jump into it)


Double Under skill session (:30/:30)/4 minutes

– Power Jumps, Pattern 1-1-2, Tighter pattern 1-2-1-2, DU’s


Metcon (No Measure)


500m Row

15 Burpees over Rower

50 DU’s/100 Singles

40 Grasshoppers

10 Ball Slams 40/30

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!)

Accessory Work

After class if theres time: (or before class)

MOBILITY – Pick any problem area and work some individualized mobility

– Look at our posters for ideas, examples would be a bad Front Rack or Overhead Position, maybe a nagging hip flexor pain. Spend 5-10 Minutes working on fixing a limitation you have.