CrossFit Nucleus, CrossFit Nucleus – CrossFit


2016 Summer Dynamic Warm Up (No Measure)

2 Minutes Gym Runs/Rower/Bike

-1 Knee Hugs on toes into Elevated Samson w/ Reach

-1/1 High Knees/Butt Kicks

-1 1-Leg RDLs w/ Leg Kicks

-2 A-Skips

-1 Triangle Lunge

-2 Carioca

-1 Alternating Lateral Lunges

-1 Walking Quad Stretch

THEN – 10 Each

– Arm Swings, Bent Over Torso Twists, Push Ups, Scorpions, Rolling Sit-Ups, Squats, Kipping/Kip Pull Ups(5-10)

THEN – 30 Seconds Each

– Samson w/ Reach (hip Flexor)

– Frog

– Lat Stretch on Rig

– Figure 4 Glutes/Hip Stretch


10 Minutes of Double Turkish Get Ups

– Do two on left hand then two on right hand each set.

– Build to heaviest double on both hands.

Turkish Get Up (2RM)


Muscle Up or Kipping Pull Up technique.


1. Shoulder Retraction

2. Kip on Rings (hollow body to Arch)

3. Hips to Rings kip

4. Fast Sit-Up/Transition to bottom of dip

5. Finish Dip


1. Shoulder Retraction

2. Push Pull Kip

3. Knees up

4. Hip Pop (+Pull chin to bar)

5. Pres into next rep


Not looking for 100% intensity if this is your 4th training day. Just keep moving and get a good sweat going!

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

400m Run

10 Wall Balls 25/20

10 Burpees

10 ABMAT Sit-Ups

45 Jump Ropes (NO DU’s)

Cool Down/Stretch

10-15 Minutes of Stretching a day will really help you Recover! don’t neglect this part of your day, enjoy it! Hold each stretch for 1-2 Minutes.