CrossFit Nucleus, CrossFit Nucleus – CrossFit


General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)


10 minutes to find 1RM Thruster from the ground. NO Jerks!!!


3×8/8 Split Squats w/DBs

Thruster (1RM)



1. MUs-Jumping MUs-Ring Rows

2. DUs-Power Jumps

3. Strict HSPUs-Negative HSPUs-Pike Push Ups


20 minute time cap total.

Women Row 400m

Men Row 500m

(Sub 400m run if you want)

Score the reps from Thrusters each round.

Metcon (3 Rounds for reps)

3′ AMRAP 500m row, max Thrusters 95/65lbs

Rest 2 minutes

3′ AMRAP 500m Row, max Thrusters 115/75lbs

Rest 2 minutes

3′ AMRAP 500m Row, max Thrusters 135/95lbs

At 15 minutes

50 bar facing burpees for time