CrossFit Nucleus, CrossFit Nucleus – CrossFit


750/600m Row

Carioca (2)

1-leg RDL w/ High Kick (1)

Spiderman Lunge W/ Twist (1)

Skips (1)

High Knees(1)

Skipping Leg Kicks (1)

Butt Kicks (1)

10 Rolling Sit Ups

10 Push Ups

10 Air Squats (Slow)

10/10 Scorpions

10/10 Iron Cross


BB Complex – 2 Rounds:

5 Strict Press

5 High Hang Muscle Snatch

5 Thrusters

5 Push Jerks


Push Jerks 5×5 Every 2 Minutes

– As touch and go as possible, Dip in Heels

Push Jerk (5 x 5)


Metcon (AMRAP – Rounds and Reps)


15 Calorie Row

30 DU’s

15 HSPUs

2/2 DB Power Snatch

*70+/50+ on DB weight and it can change from round to round this a chance to get a feel for a heavier DB.


3-4 Sets of 10-15 Reps

– GHD Sit-Ups OR Abmat Sit-Ups w/ DB

– Be smart if you are not used to the GHD then think total volume of 30 reps or less!!

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)