CrossFit Nucleus, CrossFit Nucleus – CrossFit


Fall Warm Up (No Measure)

400m Run

-then 2 Rounds of the following:

10 – Push Ups

10 – Sit Up to Straddle

10 – Alt Spiderman Lunges w/ twist

10 – Iron Cross

10 – Scorpions

10 – Air Squats

5 – Inch Worms into Cobra Stretch

-then 400m Run


Samson Stretch

Kneeling Hamstring

Yoga Shoulder Opener

Couch Stretch

Calf/Achilles against Rig/Wall

Wrist/Forearm Stretch


4 Super Sets:

– (6 reps) DB 1-Arm Shoulder Press

– (6-8 reps) BB RDLs @30X1

Single Arm DB Shoulder Press (4 x 6/6)

Press DB from neutral grip to pronated OH lockout. Do non-dominant hand first.

RDLs (4 x 6-8)

Romanian Deadlifts with either a barbell, dumbbells, or kettle bells. Keep a soft and slightly bent knee, then hinge from the hip keeping your back as straight as possible focusing on the Hamstrings and Glutes. Keep Heels drove/sunk into floor and stomach braced through out the entire movement.


Partner Metcon or Work:Rest 1:1

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP alternating complete rounds with your partner

3 – DB Man Makers 35/25

6 – Burpee Pull Ups

9 – Box Jumps 24″/20″


4 sets: 10-15 GHD Sit Ups and 10-15 Reverse Hypers

– Sub in Abmat sit-ups of the GHD is too much for you, increase reps if you want to.

Cool Down/Stretch

Stretch everything and anything!!