CrossFit Nucleus, CrossFit Nucleus – CrossFit


12′ TOPS starts at beginning of 400m run.

Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)


Prime Pull Ups, HSPUs, back squats with 2-3 rounds, 3-4 reps each.

Metcon (6 Rounds for reps)


6 Rounds:

1:00 Max Calorie Row

1:00 Max Burpees over the Rower/BB

1:00 Max DU’s

1:00 Rest

*Score is like FGB, one score for each of the 6 rounds (total of Max Calories rowed, max burpees, and max DU’s) Do NOT sandbag the work and load up on Double Unders. If you truly want the conditioning benefits go really hard the first 2 minutes and try to get as many DU’s you can under high levels of fatigue.

Accessory Work

Jacked Street!!!

– Bench Press w/ Barbell

– Strength goal (2-5 Reps) 4-6 sets

– Growth goal (8-12 Reps) 3-4 Sets

– Endurance goal, (15-20 reps) 2-3 sets

Then do some arms Biceps/Triceps

Cool Down/Stretch

Do Bro’s really stretch??


“Murph” will be lead by Coach Zac tomorrow either starting at 9am,9:30am, or 10am. If you have never done Muprh before do NOT wear a vest and partition the middle work (5,10,15 x 20 rds) and possible think about scaling the running if you are not a great runner.

Warm up GOOD, Stretch A LOT after wards (quads, Lats, Chest/Shoulders, Hamstrings) Stretch 3x MORE then you think you should, DRINK a Recovery drink (great chance to try some Progenex and GreaterThan Combo: My favorite post workout combination of recovery, drink them separate though)

Good Luck!!