CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard


5′ Coaches choice Quick Heart rate spike interval

Example: (row :20 Max Effort, :40 Slow x 3 rounds)

Then NOT for time 3 Rounds:

10 Band Pull Aparts (red/blue) Slow w/ 3 second hold at end range of motion

10 GHD Sit-Ups (coach them up)

10/10 Lateral Sling Shot Steps (left/Right)


Metcon (Time)

4 Rounds:

600m Run

15 Bench Press 155/95

10 Deadlift 225/155

5 Box Jumps 30″/24″

*share equipment as needed

*feel free to Deadlift and/or Box jump first if the bench is taken up

RX+ = 185/135 Bench & 275/195 Deadlift

– Should be able to do 5+ reps EVERY set the entire Workout to RX+, remember the goal is still fitness here with a moderate weight. This is not a strength piece, it’s a heavier conditioning piece.

Cool Down/Stretch

– chest stretch

– Hamstring

– Low back twist