CrossFit Nucleus, CrossFit Nucleus – CrossFit


10′ at the most, get moving!

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


Split Jerk Technique 1 x 4-6 reps of each (coach them up) (No more then 5-6 Minutes)

– No Bar Dips (use rig for a tactile que to stay shoulders over the hips and sit in the heels, Vertical Torso)

– No Bar Dip and Drives

– No Bar Dip, Drive, Catch/Punch (split feet and hold: Locked out arm, Active shoulder, front heel at proper alignment and knees over toes, back foot at proper alignment and heel is up and out…. Then Recover Front, Recover Back)

– Empty Bar Dip, Drive, Catch/Punch (making sure alignments and positions are good


8 sets: (1) Power Clean + (2) Split Jerks, every 90 seconds

– try to end a little higher then last week but still focus on technique (especially if you need it, if you are comfortable with the lift then get a little heavy)… Next week might be a 1RM C&J…. 😉

Split Jerk (8 x 2)


17′ Time Cap

Metcon (Time)

8 Rounds:

4 Front Squats from the floor

8 Bar Facing Burpees

*think 50% of 1RM Front Squat, or 185/125 RX+, 135/95 RX

– These should be Unbroken but very challenging, don’t spend too much time staring at the bar. Try to keep moving.

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)