CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Rounds:

20 Jumping Jacks

15 Band Pull Aparts

10 Rolling Sit-Ups

5/5 Lateral Lunges Wide stance walk out Push Ups


Double Under Practice/Stamina :30 work/:30 Rest

– Regular Single Unders

– Power Jumps

– single, single, Double (find a pattern you can sustain)

– Single, Double, Single, Double (tighten up your sustainable pattern by eliminating one single under)

– Try to string Double Unders together or repeat previous step if your pattern is not a single-double yet.

– Try Triple Unders.

Kipping Pull Ups

– Shoulder Retractions (5 Reps as class)

– Push – Pull On bar (5 Reps as class)

– Push – Pull Knees to chest ( 5 reps as class) (coach up how that is basically your T2B Kip, just snap feet up)

– Hip Pops on floor (5 reps as class)

– put it all together for 1 Kipping Pull Up

– Press into a second rep, and 3rd and 4th


Metcon (AMRAP – Rounds and Reps)


800m Run

25 T2B

25 HSPUs

*Scale today is V-Ups and chest to deck Push Ups (no worm)

Accessory Work

Here’s to a stronger Grip!!!

4 Minutes Max Distance Farmers carry 70lb KB in each hand for the guys, and 53lb KB in each hand for the ladies! Good Luck

Metcon (Distance)

4 Minute AMRAP – Max Distance KB Farmers walk 70/53

– Use cards, from the Rig to the turf is roughly 40 feet, each mat is 4 ft wide.

Cool Down/Stretch

1 – Cobra

2 – Samson/Hip Flexor

3 – Yoga Shoulder Opener

4 – Lat on Rig

5 – Calves/Achilles on wall/rig