CrossFit Nucleus, CrossFit Nucleus – CrossFit

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7’ Coaches Choice General

– Mobility –

– anchored t-spine 2:00

– Spider-Man Lunge work 1:00 each side


Snatch warm up w/empty bar


15’ to build to heavy Squat or Power Snatch

– if you get to a max early keep working every :60-:90 for the 15 minutes

Snatch (Heavy 1 rep max)


Metcon (No Measure)

EMOM x 24’

1: 15 T2B

2: 15 HSPUs

3: 5 Ring/Bar Muscle Ups

4: 60 Double Unders

5: :40 Hollow Body work

6: :40 Wall Sit

*choose reps and movements to get good work in :40 or so

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