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


2 Rounds BB Complex/5 Reps Each

– RDLs, High Hang Power Cleans, Presses, Back Squats


5 x 5 Power Cleans and Power Jerks (Drop and Reset)

– Start around 60%1rm (this will become a lung/heart thumper if you want it to)

– Every 2:30

– Get as heavy as possible, but really focus on moving perfect!

Power Clean and Power Jerk (5 x 5)

Power clean and power jerk


Metcon (Time)

For Time:

1000m/850m Row

50 Thrusters 95/65

30 T2B

(optional if time allows – 15/10 Muscle Ups)

15′ Time Cap
You have to earn the Muscle Ups by finishing the other work before 15 Minutes. At 15 Minutes your workout is over, if you want to get through it, move faster!

Cool Down/Stretch

5-10 Minutes of Stretching + Progenex = Greatness!

Get Some!