CrossFit Nucleus, CrossFit Nucleus – CrossFit


10 Minute Traveling and body weight Warm up. Coaches Lead

– Start with 1 Minute Jogging, 2 x Karaoke, then mix up the rest… Spiderman Lunge w/ Twist, Elevated Hip Flexor, Alternating Lateral Lunges, High Knees/A-Skips, Butt Kicks/Quad Stretch, 1-leg RDL w/high Kick, Knee hugs, ankle lifts, etc…. Scorpions, Iron Cross, Rolling Sit-ups, Squats, Russian Baby Makers…

Then Clean BB Stretches 3 x 10 seconds

1. Squatting Quad Clean Grip

2. Front Rack

3. Front Squat


10 Minutes to build up to a Heavy or 90% of your 1RM Squat Clean. Then at the 10:00 mark start a 5 Minute EMOM:

:20 1 Squat Clean + Max Rep Front Squats

:40 Rest

*For Recording purposes Count SC as 1 and continue adding FSs to that number each round* – Put the Weight you use in the box, do not use more then 90%1RM

Metcon (5 Rounds for reps)

5 x EMOM

:20 1 SC + Max FS

:40 REST


5-6 Minutes Kipping Technique

1. Hollow Body to Superman on ground

2. 3-5 Hip Pops each time on Ground


Record the number of C&Js you do for each round.

Metcon (4 Rounds for reps)

12 Minute EMOM

1. 15 Box Jumps 24″/20″

2. 25 Air Squats

3. Max Clean and Jerks in 30 Seconds

RX+ 155/105

RX 135/95

Accessory Work

3 x 5-10+ Partner Russian Hamstrings

Cool Down/Stretch

TOP 3:

1. Pigeon

2. Kneeling Hamstrings

3. Twisted Lizard

Runner Ups:

– Couch/LIzard (quad/HipFlexor)

– Low Lizard (achilles/Calf)

– Elbow over head or on Rig (Triceps)