CrossFit Nucleus, CrossFit Nucleus – CrossFit


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)


Position Stretches 3 x :20 each

– Clean grip squatting quad

– Front Rack

– Front Squat bottom


Metcon (AMRAP – Rounds and Reps)


9 Squat Cleans 155/105

12 Toes to Bar

15/10 Calorie Row

*scale weight/movement as needed to keep you moving steady for 20 minutes. Settle into a good pace and keep moving.


Coach Up Front Squats (setup, execution, common faults and how to fix them)

– then with no clock work up to heavy 3 Rep Front Squat

– try to get at least 5 sets at 80% or more

*this is a test of strength and ability to maintain positon under fatigue, Are you up for the challange???

Front Squat (5 x 3)

Cool Down/Stretch

Cobra, Couch, Hurdler stretch forward and backward, seated low back twist, Supine Twist (low back)