CrossFit Nucleus, CrossFit Nucleus – CrossFit


General Warm Up (No Measure)

10-15 Minutes:

400m Run/500m Row

-Travel warm up-

Crawling Spiderman Lunge W/ a Twist

Elevated Walking Samson

High Knees

Walking 1 leg RDL w/ High Kick

Knee Hugs (ankle lifts)

Toy Soldiers/High Kicks

Walking Quad Stretch

10 Scorpions

10 Iron Crosses

5 Downward dog to Cobra (2 sec holds)

– 2-5 “fast” runs, not Sprints

10 Push Ups (full Range of Motion)

10 Rolling Sit Ups To Straddle

10 Squats (mobility focus)

– Lizard/Twisted Lizard (1 min per side)

– Puppy Dog (1 min)

– Frog Stretch (1 min)

– Pigeon (1 min per side)


Activate the Hamstrings/Glutes and Stabilze the Shoulders

3 Steady Rounds:

15 Banded Good Mornings (blue or Green – Go Slow and focus on the hamstrings/glutes/core)

80′ Double KB Overhead Lockout Walk 35/25 (down and back in gym)


Coach Up DB Snatch and HSPU’s

– Talke scaling options

Metcon (AMRAP – Reps)

3 x 3′ AMRAP/2′ Rest

3, 6, 9, 12, 15, 18, etc… Alternating DB Snatches 50/35

6, 6, 6, 6, 6, 6, etc…. HSPUs

*each round starts at the beginning with 3 DB Snatches

Add up your total reps for all 3 rounds for your score, write it down on white board or phone to keep track then add up after you finish all 3 rounds.

– total time 15 Minutes –


No Time Component.

Bench Press 5 x 5

– Try to keep the rest from 2-3 minutes between sets.

– have fun, get heavy, and hang out!!

Bench Press (5 x 5)

Cool Down/Stretch

Your first chance to recover after you beat yourself down is right here, take advantage!