CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10′ Coaches Choice

– Sling Shot, Banded good mornings, lateral lunges, bird dogs/supermans, hollow body

– empty bar complex


Deadlift 5 x 3 @20×1

– Every 2 Minutes

– NO BOUNCE!! Go down Slow EVERY rep, even the last one. Do NOT drop the weight, focus on getting stronger here and lowering the weight down can really help improve posterior chan strength (hamstrings, glutes, low bac, upper back).

– Get as heavy as possible but this is not necessarily a 3 Rep Max so maintain perfect form!

Deadlift (5 x 3)


Metcon (Time)

4 Rounds for time:

25 Push Ups

20 Front Rack Alternating Lunges 95/65

15 Pull Ups

10 Bar Facing Burpees

Accessory Work

3 Rounds not for time:

20 Banded Good Mornings

10/10 Banded Torso Twists on rig (red)

10/10 1-Leg KB RDLs

Cool Down/Stretch



Low back twists

Upper back twists w/ band