CrossFit Nucleus, CrossFit Nucleus – CrossFit


Weakness Warm Up:

1 Mile Run or 10 Minute AMRAP 400m Runs.

(if rainy 2K Row, or 8 Minutes)

– then –

3 Rounds:

10 Band Pull Aparts

10 Rolling Sit-Ups


After Pull Ups work through some empty bar work to get ready for Power Cleans

Weighted Pull-ups (6 x 3)

Power Clean (5 x 2 Drop and Reset)


Think fast here, sub 10 minutes should be your goal! It is overall low volume, a bit heavy and high skill but push it on this one!

Metcon (Time)

5 Rounds for time:

5 Deadlifts 275/185

5 Bar MU’s

35 DU’s

Scaled Options:

Lighter Weight

10 C2B, Pull Ups, Ring Rows, (5)MU Transitions,

70 Single Unders

Accessory Work

4 x 8-10 Reverse Hypers

Then Stretch – Top 3:

– Supine Extended Leg (low Back/glutes)

– Low Dragon

– Pigeon