CrossFit Nucleus, CrossFit Nucleus – CrossFit


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


Move Quick through this:

Burgener Warm Up: 5 reps each

1-Down Up (hips + shoulders)

2- Elbows high and outside

3- muscle snatch

4- power snatch

5- snatch balance

6- Squat snatch (high hang)

Then :15x2rounds position stretches

1- Squatting quad

2- OH Lockout

3- OH Squat hold


10 reps Overhead squats (Slow and controlled)


12 minutes to find 1RM High Hang Snatch

– focus on staying vertical

– we will be impressed by perfect lifts, not heavy lifts

– this is designed to clean up our lifts, do this correctly and watch the PRs show up in a few weeks!

High-Hang Snatch (1RM)


Metcon (AMRAP – Rounds and Reps)


9 Deadlifts 225/135

12 Bar Facing Burpees

6 Gym Runs (200m: down+back=1)(across the astro turf to the rig)


Death by Strict Pull Ups

– unbroken if possible, no more then 2 sets

– bands, partner, or BB pull ups work as modifications

Death by Strict Pull Ups (AMRAP – Reps)

Death by strict pull ups

– no more then 2 sets within any minute.

– score is total reps

Cool Down/Stretch