CrossFit Nucleus, CrossFit Nucleus – CrossFit


(no more then 15 Minutes)

50/40 Calories on Rower


Move steady through 3 Rounds:

15 Russian KB Swings 50/35

13 Goblet Squats 50/35

11 Rolling Sit-ups

9 Push ups

7 Band Pull Aparts (red)

5 Lateral lunges each side


Snatch Position Stretches (1 x :30)

– Squatting Quad

– OH Lockout

– OH Squat

Burgener Warm Up

– Down Up

– Elbows High and outside

– Muscle Snatch

– Snatch Drops/ OH Squat

– Snatch Balance/ OH Squat

– High Hang Squat Snatch

Squat Snatch 10 x 2

– Drop and Reset

– Every 90 Seconds

– Add 5-10lbs each set, There are 10 Sets be smart add slow

– If you add 10lbs each round you’ll have 100lbs more on your bar for last set…..

Snatch (10 x 1.1)


Metcon (Time)

5 Rounds for time:

5 Muscle Ups (rings preferably, bar is ok)

5 Front Squats (around 70% of 1RM Squat Clean from Wednesday or ask Coach)

10′ Time Cap



– Strict Pull Ups

(I didn’t put a rep scheme because everyone is different and needs different work, do 6 sets and make every set challenging so you can get better at pull ups)

-If you can do Strict C2B Pull ups go for it, if you can add weight and still get 5+ reps go for it, if you have to do negatives do them, if you want to use a band go for it just make sure it is still difficult and you’re not rocking out 15 reps when you can’t do 1 strict pull up with no band.

Strict Pull Ups (6′ EMOM)

strict pull ups

Cool Down/Stretch

Puppy Dog (:60-:90+)

Prone Shoulder opener (:60+ each side)

Cobra (:60+)

Frog Stretch (:60+)

Seated Straddle (:60+)

Saddle (:60+)