CrossFit Nucleus, CrossFit Nucleus – CrossFit


1000m Row


3 Rounds:

20 Banded Good Mornings

15 Rolling Sit Ups

10 Band Pull Aparts

5/5 1 Arm DB OH Squats (light DB Weight OR Use empty Barbell and go SLOW and Control)


Deadlift as if you are in a Library 3 x 3

– Every 2 Minutes, Weight doesn’t matter as much as control… think Tempo especially on the way down, then smooth off the floor and stand up fast once weight is off the ground using your Hamstrings and Glutes. @30X1

-The weight on the bar won’t impress us unless it moves pretty!!

Deadlift (3 x 3)


Metcon (AMRAP – Rounds and Reps)


12 T2B

8 DB Thrusters 50/35

4 Ring Muscle Ups


Strict Ring Dips, 4 x Max Reps, :60 Rest

– Get at least 5 reps or use a light band

Ring Dips (4 x Max Reps)

Cool Down/Stretch

Chest, Shoulders, Lats, Abs, Hip Flexors, Quads, hamstrings