CrossFit Nucleus, CrossFit Nucleus – CrossFit


Basic Body Weight Progressions (Gymnastic Press series) (No Measure)

2 minutes Hard Row/Gym Running!

ROUND 1: 30 Power Jumps, Squat, Push Ups, Sit-Ups, Pull Ups, Scorpions (5-10 Reps)

ROUND 2: 30-50 DU’s, Lunge w/ Twist, Strict HSPUs/Pike, K2E/V-Ups, Kipping Pull Ups, Iron Cross (5-10 Reps)

ROUND 3: 5 Squat Jumps, Lateral Lunges, Kipping HSPUs, T2B, Butterfly Pull Ups, 2-Foot Glute Bridges (5-10 Reps)


Front Rack:

1. 30 Seconds each side LB Forearm Smash

2. 30/30 Lat Stretch on rig

3. 30/30 Chest Stretch on rig/BB

4. 30 Skin the cat on bb on the rig

5. 30/30 triceps smash on bb


The Bear Complex (Weight)

5 Sets of 7 times the following unbroken complex:

1 Set =

7 x

1. Power Clean

2. Front Squat

3. Push Press

4. Back Squat

5. Push Press from Back

* 1-5 Movements can be a Cluster + Back Thruster.

* Increase weight if you make it through all 7 x of the 5 movements.

* Build up to the heaviest unbroken complex within 5 sets.
If getting heavy with a barbell for these movements doesn’t sound very taxing. (technique issues making getting heavy difficult then do the following)

15 Minute AMRAP:

30 Burpees

30 KB Swings 53/35

30 Push Ups

30 Abmat Sit-Ups

30 Alternating Lunges


500m Row (Time)

Max Effort 500m Row

Cool Down/Stretch