CrossFit Nucleus, CrossFit Nucleus – CrossFit


Mike’s Warm Up (No Measure)

*crossover symmetry activation 5 reps each before if possible*

12′ – 15′ Total time.

500-1000m Row (Good pace, get sweaty)

(2) Carioca

(1) Spiderman Lunge w/Twist

(1)1 Leg RDL

(1) High Knees

(1) Lunge with Reach/Bend to side of front leg

(1) Leg Kicks

(1) Butt Kicks

10 Kips on Pull Up Bar

10 Rolling Sit-Ups

10/10 Lateral Lunges (sit hips down like squat)

10 Burpees w/ 6″ Jump

THEN (when Applicable)

BB Complex, any 3 Movements, 2 Rounds, 5-7 Reps each movement.

THEN (when Applicable)

Position Stretches, 3-4 Stretches, 2 Rounds, 10-15 Seconds
*2Rounds: 5 Reps (RDLs, Press, Squat)

*1Round: :20 each Positions Stretches (squatting quad clean grip, Front Rack, OH Position, Front Squat)


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
*35lb Bar for Ladies is RX


Coach up Hang Power Snatch (setup, execution, empty bar reps)


Build up to a heavy 3 Rep Hang Power Snatch

– no time component, rest as needed.

– aim to get at least 5 working sets

Hang Power Snatch (Heavy 3 Rep)

Cool Down/Stretch

Because birds have wings!