CrossFit Nucleus, CrossFit Nucleus – CrossFit


400m Run


3 Rounds:

7/7 Lateral Lunges

7 Rolling Sit-Ups

7 KB Swings 53/35

7 Goblet Squats 53/35

7 Push Ups

7 Strict Ring Rows


Sumo Squat Hold :60 (use Rig if you need to OR KB to help get lower)

Puppy Dog Stretch :60 (Can use BB on Rig if you want to)


20 Minutes to establish a 1RM Back Squat

(if you are not interested in a 1RM or newer to squatting then do 5 x 5 working technique and slowly adding weight)

Back Squat (1RM)

Back Squat (5×5)


Metcon (AMRAP – Rounds and Reps)


7 Double DB Push Press 50/35

7 C2B Pull Ups

7 Burpees to 6″ target

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side