CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10′ Dynamic Warm Up (No Measure)

12′ Warm up


2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) 1-Leg RDL w/Leg Kicks

(1) Spiderman Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Walking Hamstring swoop

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows


– Banded Super Front Rack 2 x 1:00 each arm, switch each minute and do both arms twice

– Banded Spiderman/Hip opener 1:00 each side

– Banded Ankle 1:00 Each side


3 Options:

A: 19.5

B: Metcon below

C: Light cardio, stretch, extra mobility, sauna

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Metcon (No Measure)


500m row

20 Push Ups

10 Deadlift 135/95

10/10 MB Torso Twist

5 Band Pull Aparts w/ 2 second pause