CrossFit Nucleus, CrossFit Nucleus – CrossFit


15 Minutes, Do as much as possible.

Mike’s Warm Up (No Measure)

*crossover symmetry activation 5 reps each before if possible*

12′ – 15′ Total time.

500-1000m Row (Good pace, get sweaty)

(2) Carioca

(1) Spiderman Lunge w/Twist

(1)1 Leg RDL

(1) High Knees

(1) Lunge with Reach/Bend to side of front leg

(1) Leg Kicks

(1) Butt Kicks

10 Kips on Pull Up Bar

10 Rolling Sit-Ups

10/10 Lateral Lunges (sit hips down like squat)

10 Burpees w/ 6″ Jump

THEN (when Applicable)

BB Complex, any 3 Movements, 2 Rounds, 5-7 Reps each movement.

THEN (when Applicable)

Position Stretches, 3-4 Stretches, 2 Rounds, 10-15 Seconds


CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Bitch Work

4x400m Run

-60 seconds rest-


5 x :30 Work/: 30 Rest


– Try to keep shoulders active, arms locked and pressed into floor, Stomach and Butt Tight (hollow body), feet flexed and heels drove towards the ceiling.

-This can be a GREAT Shoulder Stretch for some of us!!

Cool Down/Stretch

Another good Shoulder/Upper Back Stretch.

Hang From pull up bar and have a friend apply pressure with their hands in the middle of your upper back pressing the chest forward.


Stretch anything you need!

– Wrists, Lats, Hamstrings, Glutes, Hip Flexors