CrossFit Nucleus, CrossFit Nucleus – CrossFit


800m Run

Sling Shot Warm Up (No Measure)

Stay low in an athletic stance and drive with knees, squeeze glutes, and enjoy the burn!

This will get the glutes firing to help move weight easier!

1-3 Rounds:

10 Forward Steps

10 Backward Steps

10 Side Steps Right

10 Side Steps Left

5 SLOW Squats w/ 1 second pause at the bottom


Deadlift – PVC and BB

– Setup, Execution



– NO Bounce!!!!! but we do want touch and go, Always be in control! Keep Bar CLOSE!!! and weight in Heels!!!

Deadlift (4 x 3)

DB Bench Press (3 x 10)

Dumbbell bench press


CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessory Work

3 x 15 Reverse Hypers (slow, No weight)