CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard


8′ Coaches Choice

– Mobility – 4 minutes

– Banded Hip Flexor :60 each side

– Frog Stretch :60/Seated Straddle on Foam roller :60


Don’t worry too much about getting crazy heavy here, just pick a challanging weight but be able to hit the reps smooth with out crushing yourslef!

5 Sets – Every 2:30 as best as we can (Squats + HS Walk)

3 Front Squats + 5 Back Squats


50′ HS Walk OR 3 Wall Walks

(Think 50-65% on squats of your lowest lift, probably Front Squats)

Front Squat (5 x 3)

Back Squat (5 x 5)

Handstand Walk (5 x 50′)

Record Feet as Reps, your best unbroken hs walk


Girl Power (AMRAP – Rounds and Reps)


21/15 Calorie Bike/Ski/Row/ or 200m run

3 Rounds Strict Cindy

– 5 Strict Pull Ups

– 10 Strict Push Ups

– 15 Air Squats

5 Squat Cleans 185/125
Fill up the Bikes and Ski Ergs before anyone Rows.

Accessory Work

3 Sets NOT for time:

:30 KB Front Squat Hold (ACTIVE)

10 Double KB Bent Over Row AHAP (Squeeze shoulder blades, pull from elbows)

30 Band Pull aparts (No Pause, but maintain control)

Cool Down/Stretch

same as mobility, hold each one longer if you have time. At least :30 each stretch