CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard


Before: Foam roll lats/quads/hip flexors AND Crossover symmetry

8′ Coaches Choice


MOBILITY (Front Squats OR Power Snatch)

– Banded Hamstring :60 each side

– Banded Super Front Rack :60 each side


Empty Bar Drills for Power Snatch from floor


EMOM x 4 sets: Snatch Pull + Snatch High Pull + Power Snatch

EMOM x 6 sets: (2) Power Snatch from floor

– Touch and Go all reps –

Power Snatch (6 x 2)


Metcon (Time)

5 Rounds for time:

250/200m Row

8 Front Squats 155/105

8 Lateral Bar Burpees

15′ Time Cap

* FS should be unbroken but challanging use proper weight.

*Go faster then you want and transition quick.

Accessory Work

GHD Sit-Ups (Coach it up then let it rip)

30-50 GHD Sit-Ups in as few sets as possible

– Focus on Squeezing the butt on the way down, and locking the knees BEFORE firing up –

Cool Down/Stretch

Couch stretch

Seated hamstring stretch

Wrist/Forearm stretch

Puppy dog/Lat stretch on rig