CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Before Class: Crossover symmetry Activation 5 reps AND Front Rack Mobility

(PVC on Box/Bench, Banded front rack stretch on Rig)

10′ Coaches Choice

– Include a Primer (get heart rate spiked a few times)


Ring Dip Progression 3-5 reps each step

– Push Ups, Ring Push Ups, Ring Dips Strict, Kipping Ring Dips

Empty Bar Power Clean Warm up

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips


On your own, rest 1-3 Minutes between sets. Get heavy

– Keep back straight, go down SLOW

Sumo Deadlifts 6 x 3

Sumo Deadlift (6 x 3)

Accessory Work

3-4 Sets each

GH Raises (5-8 Reps)

Strict Chin Ups (5+ – Max Reps)

OR Barbell Curls (8-12 Reps)

Cool Down/Stretch

5+ Minutes of static stretching AND Deep (4 seconds each in/hold/out) Breathing

– Every day!