CrossFit Nucleus, CrossFit Nucleus – CrossFit

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8’ Coaches Choice

– Mobility –

: Banded lat stretch on rig

: Banded chest opener on rig


Kipping/Pull Ups

– Shoulder retractions (straight)

– Shoulder retractions back (where we maintain hollow body and push chest behind the bar and ears get behind the biceps)

– Hollow body push pull on rig (Maintain hollow body position, keep feet together)

– Hip Pops on floor

– Kipping Pull Up + Bench press out into Hollow body and pull into next Kip


Metcon (AMRAP – Reps)

9′ AMRAP/Ladder


Clean & Jerks 135/95

Chest2Bar Pull Ups

*Score = total reps

THEN at the 12:00 mark we start Metcon #2

Metcon (Time)

When clock hits 12:00 do 4 Rounds for time:

(8/8) 1-Arm OH Lockout Walking DB Lunges 50/35

(16) Alternating DB Snatches 50/35

****Both Heads of the DB MUST touch the floor Every rep****

**NO Dropping DB’s EVER**

*Score = Whatever the clock says BUT there is a time cap of the clock saying 20:00, any reps left you did not complete put those in the :00 Columns*

Accessory Work

Superset NOT for time:

4 x 5-10 Strict Ring Dips w/ 3 second hold locked out at top

4 x 12/10 Calories on the Bike (steady hard pace, not quite a sprint… Goal is under a minute though each time)

Cool Down/Stretch

Every thing Shoulder!

And posterior chain – Hamstrings, Glutes, Low Back

Also tomorrow we will need a FRONT RACK, stretch it big time if you need to! or even if you don’t need too…