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


Burgener Warm Up (5 Reps Each)

– Down – Up (speed w/hips)

– Elbows High and Outside (keep bar close to body)

– Muscle Snatch (shoulder strength for turnover/press out)

– Snatch Drops ( footwork and active shoulder)

– Snatch Balance (footwork and speed down into squat)

– Power Snatch from Mid-Shin (full movement)


Power Snatch

6 x 2 (Drop and Reset)

– Every 2 Minutes

Power Snatch (6 x 2)


10′ Time Cap

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Accessory Work

2000m Row for Time and Technique

– Focus on Form and get it done as quickly as possible

– Sit up tall, use your legs, hips, then arms: Big Powerful strokes

2k Row (Time)

Max Effort 2k Row

Cool Down/Stretch

hold each stretch for :30-:60

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)