CrossFit Nucleus, CrossFit Nucleus – CrossFit


10′ Dynamic Warm Up (No Measure)

10 Total Warm up minutes


2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique)

(2) Carioca

(1) Leg Kicks

(1) Lunge With Twists

(1) High Skips

(1/1) High Knees/Butt Kicks

(1) Lateral Lunges

(1) Skipping Leg Kicks

THEN AMRAP for Remaining Time:

5 Rolling Sit Ups w/ Big Stretch

5 Downward dog to Strict Push Ups

5 Kips on Pull Up Bar

5 PVC Pass Throughs

5 PVC OH Squats

5 Strict Pull Ups/Ring Rows

Push Press (3 x 8)


Coach Up Strict Press/Shoulder Press and Push Press

– Set up, Execution, Focus Points

– 2×5, 2×5 Empty Bar Sets as class w/ pauses if needed


3 x 8 Push Press


3×8 Strict Press/Shoulder Press (if you are with in your first 6 months at CFN)

– Every 2 Minutes, AHAP

– Record your BEST completed set in Wodify.

Shoulder Press (3 x 8)


Coach up/demo Alternating DB Snatches (touch and go/resets) and Push Ups

– 2-3+ minutes

Stay Smooth early or blow up too soon. Don’t go to slow and leave too much left when the 8 minutes is up. Tricky I know 🙂

Metcon (AMRAP – Rounds and Reps)


10 Alternating DB Snatches 70/50

10 Push Ups

Cool Down/Stretch

Coaches Choice/lead (8 Minutes at least)

Accessory Work

After Stretching if there is time!

4 x (8-10) Bar Dips Unbroken


4 x (5) Russian/box Dips (Muscle up turnovers on soft boxes)

– These are not for everyone, Very dynamic on shoulder if you do not have a decent amount of Strict Pull Ups/Ring Dips I advise not to attempt these, ask coach if you are unsure. But chances are if you are unsure then the answer is probably No and just hit up some bar dips and get stronger first. Thank you!