CrossFit Nucleus, CrossFit Nucleus – CrossFit


Every year we embark on a 5 week fitness test/journey known as the CrossFit Games Open! Although none of us will probably make it to the next stage I like to think of this as our “Super Bowl”. It gives us a reason to train hard all year then gives us a chance to test our fitness and actually ask ourselves have we have stayed committed all year long to make significant improvements in our fitness levels. I completely understand those who don’t care as much about the Open as others but our program the next 5 weeks will focus on active recovery, mobility, stretching, and very light cardio to flush our body so we cann perform optimally on Friday for the Open workout tests! It may be boring but it will help us on Friday, so come in move a little, hang out, work on poor positions, (front rack, squat depth, overhead lockout, etc…) and let’s get ready for Friday!!!

** and if you want to make up a workout or do your own thing because you’re not in the Open it can be kind of an open gym day as well.**

2016 Summer Dynamic Warm Up (No Measure)


400m Run

(2)Spider Man Lunge w/Twists

(2)1Leg RDL w/High Kick

(2)Knee Hug into Hip Flexor Lunge

(2) Carioca

(2) Lateral Lunges

(1) High Knees

(1) Butt Kicks

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

(1) Walking Quad Stretch

THEN – 10 Each

– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)


20-25 minutes “Coversational Cardio” light cardio

– jog/walk

– slow row (damper at 4-5)

– steady bike

– steady Ski

This should get us a little sweaty and flush the body but not get us crazy out of breath!


Banded Stretching (1-2 minutes each)

– lats on Rig arms straight

– chest/shoulder on Rig

– lats in Rig elbow to ceiling(front rack)

– hamstrings on Rig

– hip flexor on Rig

– straight leg iron cross NOT on Rig

– NO band Pigeon

– NO band Calf/Achilles on Rig

**prioritze what you might need or have coach pick a few big ones, just get done what you can**


Mobilize anything you need specifically top 3:

– Front rack

– Overhead position

– Squat depth/OH Squat

Accessory Work