CrossFit Nucleus, CrossFit Nucleus – CrossFit


2:00 Max Effort Row OR 400m Run

Matt Chan Warm Up+ (8-10 Minutes) (No Measure)

(25) Jumping Jacks – wrists behind back

(20) Jumping Jacks – arms forward/back

(5/5) Spiderman Lunge w/twist & point

(6/6) Lateral Lunge

(10/10) Speed Skater Arm Swings

(5…1) Wide Stance Walk out Push Ups

(30/30) Arm Circles-Small, Med, Large

(20 reps) Shoulder Twists

(10/10) Leg Swings holding on to Rig

(10/10) Alternating Standing Quad Stretch

(10/10) Alternating standing 1-leg RDL

(5/5) Knee Hugs

(5/5) Ankle Lifts

(10) Rolling Sit-ups to Straddle


Intervals x 5 Rounds

Rounds 1 – 4: 2 Minutes of work and 1 Minute of rest

Round 5: work the entire 3 minutes if neccessary

Each round will consist of:

10 C2B Pull Ups

10 Box Jump Overs (try laterally if you can, mix it up)

Max Rep Clean and Jerks 135/95 (stop at 10 reps if you get there before 2 minutes each round)

Metcon (AMRAP – Reps)

5 Rounds w/ built in rest as explained above:

10 C2B Pull Ups

10 Box Jump Overs 24″/20″

Max Rep/10 Clean and Jerks 135/95

* Score is Total number of Clean and Jerks through out all 5 rounds.


Overhead Squats: 5 x 5, Rest as needed

Positions and movement patterns > Weight on the bar

Overhead Squat (5 x 5)

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


Get Ready for Ring Muscle ups tomorrow, but don’t do too much that you are sore tomorrow.