CrossFit Nucleus, CrossFit Nucleus – CrossFit


(10-15 Minutes)

2:00 Each Side Pec/Front Delt Lacrosse ball/Foam Roll


Dynamic Warm UP.

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


(20 Minutes)

Bench Press 5×5

– add 5-10lbs from last week

Pendlay Row 4×8

– Setup: bumpers on ground, back flat, stomach tight, bottom of RDL, Set shoulder blades then pull bar to rib cage, quick reset each rep. (similar to a Bent over Barbell Back Row)

Bench Press (5×5)

Pendlay Row (4×8)


Metcon (AMRAP – Rounds and Reps)


20 Wall Balls 20/14

10 Power Cleans 135/95

10 HSPUs

Accessory Work

Hanging STRICT Leg Raises 4 x 5+

– Keep toes pointed, feet together, bring legs up to 90 degrees and control back down, NO Swinging