CrossFit Nucleus, CrossFit Nucleus – CrossFit


2:00 Gym Runs (increase heart rate… Think run, High Knees, Butt Kicks, Carioca, Skips, Bounding, Jumping, quicker stuff here… Do stretches before class this is the time to start sweating)

THEN 3 Rounds:

15 Push Ups, 10 Rolling Sit-Ups, 10 Band Pull aparts, 10 Lateral Lunges


:45-:60 Puppy Dog Stretch on Rig w/ Barbell in Rack


26 Minutes to get in 3 different movements. Once we start we keep going Every 2 Minutes for every set of every exercise.

3 x 10 Overhead Squats (focus on stable shoulders and positioning)

4 x 3 Push Press (dip and drive in Heels and lock it out over head every rep)

6 x 3 Bench Press (dead bug back, control it down and drive it up)

– there are 6 sets of Bench Press so you do not have to start Crazy heavy, build up make your last 3 sets heavy

Overhead Squat (3×10)

Push Press (4×3)

Bench Press (6×3)


Metcon (AMRAP – Reps)

Tabata Box Jumps 24″/20″

8 x :20/:10

(4 Minutes Total)

*good luck keeping track of score, try to stay consistent across the 8 rounds and it will be easy to add up score at end of 4 minutes*


Biceps focused pulling, 5 Sets – Every 2 Minutes

– 1-2 Legless Rope Climbs/5+ Climbs from back on floor to standing and back down

– 1-3 Peg Board

– 5 – Max Reps Chin Ups/Negatives/Partner assisted

– 8-10 DB Rotational Curls

Cool Down/Stretch

Stretch Chest/Shoulders/Biceps/Lats