CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run

(1)Spider Man Lunge w/Twists

(1)1Leg RDL w/High Kick

(1)Knee Hug into Hip Flexor Lunge

(2) Carioca

(1) Lateral Lunges

(1) High Knees

(1) Butt Kicks

(3) Sprint/Fast Runs (dig through the middle)

(1) Walking Quad Stretch


BB Complex 3 x 5 Reps

– Good Mornings

– Press

– Back Squats


Back Squats 3 x 3 @80% or more

– Use about 8-9 Minutes building up to the 80%, then every 2 minutes as a class for 3 sets.


Squat OR Power Clean 5 x 1

– Build up to heaviest single for the day

– Every 2 Minutes, after 2-3 minutes of ramping weight up

Back Squat (3 x 3)

Clean (5 x 1)

Power Clean (5 x 1)


Metcon (AMRAP – Rounds and Reps)


8 DB Thrusters 50/35

35 Double Unders

*Scale as needed*

Cool Down/Stretch

3′ Light Row at 5-6 damper setting.

then 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