CrossFit Nucleus, CrossFit Nucleus – CrossFit


2 Minutes Max Calorie Row



8 KB Swings (70/53)

8 Burpees

8/8 Sling Shot Left/Right Steps

8 Rolling Sit-Ups

8 KB Lateral Lunges (or Goblet Squats, whatever allows you to get Low in the Heels) 35/25


Snatch Position Stretches 2 x :20

– Squatting Quad

– OH Lockout

– OH Squat


10′ – 5 sets – Every 2 Minutes (use first 2-3 sets to ramp weight up)

5 x (1) Power Snatch + (3) Hang Power Snatch


15 Minutes to find 1RM Back Squat

– Or 5 x 5 – every 2 minutes

Power Snatch + 3 Hang Power Snatch (5 x 1)

PS + 3 HPS

Back Squat (1RM)


Metcon (Time)

For Time:


Deadlift 225/155

C2B Pull Ups

10′ Time Cap

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side