CrossFit Nucleus, CrossFit Nucleus – CrossFit

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2-3 Minute Jog, Agility Ladder work.

Then Dynamic warm up (coaches Choice)

– good opportunity to focus on posture and position and improving mobility through dynamic movements.


Empty Bar Technique (Snatch) 3Part Pause, 2 Part Pause, NO Pause

– Deadlift

– Straight Arm Pull

– High Pull

– Muscle Snatch

– Power Snatch

– Power Snatch + Overhead Squat

– Squat Snatch

(Take your time through these, focus on your body NOT the bar! If you move good the bar will go where it’s supposed to)


10 Minute EMOM :30 Work/:30 Rest(switch)

1 – Ball Slams :30 Max Reps (focus on using your Core to brace and power the ball down to the floor)

2 – Hollow Body Hold :30 (Tuck, 1 leg straight, 2 legs straight, Arms & Legs Straight)


Metcon (AMRAP – Rounds and Reps)

10 Minute EMOM

Burpees to a 45lb Plate (blue or High Temp)

RX = 12

RX+ = 16

*if you can do 16 burpees in a minute just try to hang on as long as you can, your score will be how many reps you completed staying in the 16 burpees a minute goal. Each completed minute is a round then how every many reps you get on the round you don’t complete. After that just keep working. Push yourself for this 10 minutes!!

Cool Down/Stretch

spend 10-15 Minutes really focusing on stretching any tight spots and spend some time improving your mobility. Maybe it’s a front rack, or reaching full depth in a squat, or putting your hands over your head.