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)


Clean Position Stretches 3 x :15

– Squatting Quad

– Front Rack

– Front Squat


Metcon (Time)

3 Rounds for Time:

800m Run

21 Hang Power Cleans 135/95
Try to get the cleans done in 2-3 quick sets then stay smooth on the runs. Limit your time just sitting still. Try to keep moving even if it isn’t the fastest pace!


Strict Shoulder Press

– 6 x 3

– No Clock, No Legs

– Squeeze the BUTT and STOMACH the entire time

– keep elbows forward on way up and down, slightly infront of bar at bottom of the lift.

Shoulder Press (6 x 3)


Trunk Rotation.

Banded Pillar Presses 4 x 10/10 w/ 1-2 second Pause at full arm extension

– Connect Blue/Red Band to rig, stand perpendicular to the rig holding band at the chest, then straighten arms resisting the band wanting to twist you towards the rig, hold for a 1-2 count then bring back slowly. 10 reps each side, 3-4 sets Go SLOW and be in CONTROL with these!

Stretch in between sets for 1-2 minutes!

Cool Down/Stretch