CrossFit Nucleus, CrossFit Nucleus – CrossFit


Coaches Choice, include some of the Dynamic stuff below.

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/ high kick

(1) Burpee Long Jumps

(1)Knee Hug into Hip Flexor Lunge

(1) High Knees/Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Band Pull Aparts

10 – Band Pass Throughs

10 – Band OH Squats

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

5 – Sumo Stance Hamstring Stretch/+inch worm/+ 2 Push ups

– Arm Circles and Wrist Circles


*Ring Muscle Ups* 20 Minutes

1: Hollow Body to Arch (keep feet together best you can) 3 x 3 Reps

2: Hip Pop w/ Feet on Box, False Grip on Rings 3 x 3 Reps

3: Banded Transitions (Toe lift, hip pop, turn over, NO Dip) 3 x 3 Reps

4: Russian Dips On Soft Box from Elbows (if you have Strict Ring Dips, if not strict ring dips, strict Ring Push Ups, Strict DB Push Ups) 3 x 3 Reps

5: Archers from Push Up Position on Rings 3 x 3-4 Reps (Left arm straight, Right Arm Straight, Push Up = 1 Rep)


Metcon (Time)

Partner Endurance Row

Row 5K

– Partner has to be holding One 50/35lb DB with both hands while the other is Rowing.

*If there is not enough people just Row 500m, then Hold DB for how long it took you to row. 5 sets will = 2500m Row.

30 Minute Time Cap.

Cool Down/Stretch

– Couch

– Pigeon

– Hurlder

– Puppy Dog

– Yoga Shoulder/Chest Opener

– Seated low back twist

– Supine twisted cross