CrossFit Nucleus, CrossFit Nucleus – CrossFit


2′ Max Calorie Row (go Fast!!)


2 Rounds: 8 Reps each

– Band Pull Aparts

– Rolling Sit-ups

– Scorpions

– Push Ups

– Lunges w/ twist (4 Each Side)


BB Complex 2 x 7 reps

– Press

– Hang Muscle Clean

– Thrusters


Burgener Warm Up/6 reps each

– Down Ups

– Down, Up, Elbows high and outside

– Muscle Snatch

– Snatch Lands (2″—Full Depth)

– Snatch Drops (no dip if possible)

– High Hang Squat Cleans (find heels, get down fast)


Every 2 Minutes w/ 2 Minute transition from Cleans to Back Squats (22′ Total)

5 x 3 Hang Squat Cleans (0,2,4,6,8)

-2′ transition –

5 x 3 Back Squats (12,14,16,18,20)

Hang Clean (5 x 3)

Back Squat (5 x 3)


Metcon (Time)

5 Rounds For Time:

10 DB Thrusters 50/35

5 Ring/Bar Muscle Ups

*11′ Time Cap

*do Ring MUs if you can

Accessory Work

Crossover Symmetry

– Iron Scap (focus on the details

– 7-10 Reps each movement

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