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


2017 Granite Games Qualifier Event 4 (AMRAP – Rounds and Reps)

Individual AsRx (Ages 19-34)


10 minute AMRAP

6 ring muscle-ups

12 shoulder to overhead (155/105lbs)

15 burpee box jump overs (24/20in)

Scaled (Ages 19-34)


10 minute AMRAP

6 pull-ups

12 shoulder to overhead (95/65lbs)

15 burpee box step overs (24/20in)


Build to a heavy 5 rep back squat

– Perfect form is the focus, stop when you can’t maintain your best position because of loading

Back Squat (5RM)

Cool Down/Stretch

5-10′ coaches lead

– Lats, Shpulders, Quads, Hamstrings, Hip Flexors