CrossFit Nucleus, CrossFit Nucleus – CrossFit


Spring 2016 (No Measure)

Move with a purpose and get sweaty!

10 minutes MAX

400-600m Run (3min)

Or – 3 minute Row/Bike

Karaokee 2

Spiderman lunge w/Twist-Twist 1

RDL w/high kick 1

High skips w/ reach 2

Side shuffle 2

Knee Hug/Ankle lift 1

High kicks 1

10 scorpions-10 iron cross-10 rolling situps-10 push ups-10 lateral lunges-5 russian baby makers

At 10 minutes do :30 max rep Burpees (focus on Tight Stomach!)
Air Squat (3-5+ reps)

– stance, hips back, knees out, maintain lumbar curve, full depth

Barbell Back Squat (3-5+ reps)

– same points

Barbell Strict Press (3-5+ reps)

– stance, front rack, grounded in heels, squeeze core/quads, head back, vertical press, active shoulders, return to front rack


Ramp up to 80% then start working sets, think every 2:30 minutes with working sets

Back Squat (5×3 @23×1)

Shoulder Press (5×5)


Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

10 Front Rack Lunges

10 Ring Dips

Scaling: Back Rack, DB, Goblet lunges

– bar dips, ring/plate/DB push ups, box dips, push ups


2 Rds NOT for time

20 Alt T2B

16 Windshield Wipers

12 1/2 Jacks

Cool Down/Stretch

1. Hurdler stretch (lean back if you can)

2. Kneeling Hamstring

3. Puppy dog stretch