CrossFit Nucleus, CrossFit Nucleus – CrossFit


5 minutes on Rower/Bike/Gym Runs


2 minutes Sling Shot


2 rounds: 10 reps each (good mornings, press, back squat)


30 seconds each:

– Banded Hip Flexor

– Banded Hamstring

– Figure 4 Hip Stretch


Back Squat 1 Rep Max

– use safety bars

– get full depth before adding weight, video if you need proof of depth.

– use smart warm up/ramp up sets but dont fatigue yourself with too much volume

– goal would be 5 maybe 6 singles

Back Squat (1RM)


Metcon (Time)

For time:

30,20,10 HSPUs

15,10,5 Power Cleans 155/105

*12 minute time cap, scale accordingly*

Accessory Work

3×5+ Glute Ham Raises

Cool Down/Stretch