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


Squat Therapy 5 x 3

– As close to wall as possible, as slow as possible, as low as possible

– Work on improving position, max effort here will be very challenging for most of us!!


2′ Bottom Squat hold (w/KB, no KB, hold on to rig) Just get low and hold it for 2 Minutes straight.


Metcon (Time)

5 Rounds for time:

12 C2B

10 Bar facing Burpees

8 Front Squats 155/105

*Add 10/5lbs each round for Front Squats

Mens weights: 155/165/175/185/195

Womens weights: 105/110/115/120/125


Partner ab work:

4 x 10/10 MB Chest Pass Sit-Ups AND MB OH Throws

– One person does all 20 reps then switch until both finish 4 sets each.

– Use any MB 4, 6,10,14 (make sure you can actually feel your abs work and its not to heavy so you’re just surviving.

Cool Down/Stretch