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


Rope Climbs (no more then 10′)

– 4 x 1.1 J-Hook from a box or standing position

– 3 x 2 J-Hook + 1 more J-Hook (starting to move up the rope, no jumps)

– 2 x 3 J-Hook (move up rope with no more then 3 J-hooks, work on coming down smooth)


18′ EMOM


Immediately Max 400m Runs for remaining 30′ Time.

(just keep moving, even if you have to walk a bit)

Metcon (No Measure)

18′ EMOM

1 – 50 DU’s

2 – 15 Push Ups

3 – 2 Legless Rope Climbs


Immediately Max 400m Runs for remaining 30′ time.

*Scale as needed: regular rope climbs, limited height climbs, from back climbs, 10 ring rows/Chin ups/Pull Ups

Cool Down/Stretch

8-10′ Coaches lead

– start with banded elbow/wrist floss on rig

(Fingers towards rig, band on back of elbow, then bend-straighten-hold for 3-5 seconds-10 to 20 times)