CrossFit Nucleus, CrossFit Nucleus – CrossFit



250m/200m Row

10 KB Swings (53/35)

10 Push Ups

10 Box Jumps/Step Ups 20″

5-10 Kipping Pull Ups or Kips on bar

Snatch Position Stretches 3 x :10 each

– Squatting Quad

– OH Lockout

– OH Squat

3 Part Pause Drills for Snatch (5-6 Minutes)

– Pause at Start, Knees, & Hips

– High Pull, Power Snatch, PS +OHS, Squat Snatch


15′ EMOM

– 1 Squat Snatch

– Start at about 50% 1RM

– add 5-10lbs each minute

– If you miss do NOT go up

-If you miss the same weight Twice, Take weight off. If you miss again take more weight off, etc…

Snatch (1rm)


10′ Time Cap

– Go as fast as Possible!!!

Keep clock going up to 20′ for the Deadlift after Isabel.

Isabel (Time)

For Time: 30 Snatches, 135# / 95#


10′ To build to a heavy 3 rep Deadlift

– Clock keeps going after Isabel, so if you finish in 3 minutes then you have 17 minutes to Deadlift.

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)