CrossFit Nucleus, CrossFit Nucleus – CrossFit


600-800m Run (3-4 Minutes to start warm up)

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!)


Split Squat w/ elevated back leg

4 x (10/10)

DB Bench Press

4 x (8-10)

– Choose a weight you can do at least 8 reps with for ALL 4 Sets

DB Split Squat (4 x 10/10)

Split Squat with elevated back leg

DB Bench Press (4 x 8-10)

Dumbbell bench press


-Scale Weight as needed to stay unbroken. (up or down)

– I want these presses Strict, use a box and do pikes if you need to.

– Planks if these don’t look good or can’t be maintained for :30

Metcon (Time)

EMOM x 12 Minutes

1. 5 Overhead Squat (135/95)

2. 10 Strict HSPUs

3. :30 Hollow Body Hold/Rocks


50 Wall Balls for time 20/14lbs

– rest 2 Minutes –

50 T2B for time
Your time will be when you finish your T2B.

– T2b, K2E, Hang Knee Raises, Anchored v-ups, Abmat Sit-ups