CrossFit Nucleus, CrossFit Nucleus – CrossFit


Move Steady through 3 Rounds: (15′ Max time)

250/200m Row (perfect Technique)

15 Band Pull Aparts (Red and SHOW control the ENTIRE time)

10 Burpees

5 Downward Dog to Cobras (only 1 breath pause each position)

10 DB Push Press 35/25 (unbroken)

10 Alternating Lateral Lunges

5 Ring Rows w/ Pause at top (set shoulders back EVERY REP, TEMPO @2122)


1:00 Each Stretch (6:00 total)

1. Banded Lat on Rig (palm up, same leg stretched back, chest pushing down towards floor)

2. Banded Hip Flexor on Rig (squeeze butt on banded side and push hips forward, Banded leg toes rotate out for a groin stretch as well)

3. Banded Hamstring on Rig (Floss: bent knee to straight leg)


2 Options both with 20′ time cap.

A. 3 Rounds for time: 35 Pull UPs, 35 Push Ups, 35 Abmat Sit Ups, 35 Air Squats


B. “Angie” 100 Pull Ups, 100 Push UPs, 100 Abmat Sit Ups, 100 Air Squats

Metcon (Time)

3 Rounds for time:

35 Pull ups

35 Push Ups

35 Abmat Sit-Ups

35 Air Squats

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats


NO Clock, Heavy Deadlift

– 3 Reps, shoot for 5 sets from 60-80%

– Touch and Go

Cool Down/Stretch

Lats, Chest, Shoulders, Hamstrings, Low Back, Quads, Hips

Deadlift (5 x 3)