CrossFit Nucleus, CrossFit Nucleus – CrossFit


4 minute MAX Calorie Row (steady pace focus on technique)


BB Complex 3 rounds:

5 RDLs

5 Press & Stretch

5 Front Squats


Clean Position Stretches 3 rds:

10sec Squatting Quad

10sec Front Rack

10sec Front Squat



-coaches Choice 3-5 minutes quick-


1 warm up set with Cleans if need to.

8 x (1)Squat Clean + (2)Hang Squat Cleans . (2)Power Cleans

-each set has 5 reps-

-10sec drop after 2nd HSC-

(1)Squat Clean + (2)Hang Squat Cleans . (2)Power Cleans (8×1)

(1)Squat Clean + (2)Hang Squat Cleans . (2)Power Cleans


Break up the C2B and HSPUs into manageable sets early and keep rest to a minimum.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

10 Front Squats 135/95

10 C2B

10 HSPUs

Cool Down/Stretch

1. Hurdler Forward & Backward

2. Figure 4 on back

3. Dragon-Lizard