CrossFit Nucleus, CrossFit Nucleus – CrossFit


400m Run (roughly 2-2:30 minutes)


3 Rounds:

15 Band Pull Aparts

10 Heavy Russian KB Swings (70/53)

5 Strict or Kipping Pull Ups (NO Butterfly)


Snatch Position Stretches:

-3 x 10 seconds each

1: Squatting Quad

2: OH Lockout

3: OH Squat Hold


Low Hang Snatch 2″ Below the knee 1RM

– Do a set of 5 Empty bar to set up good movement patterns then Ramp up to a heavy Single/1RepMax

(20 Minutes)

Hang Snatch (1 Rep Max)


Metcon (AMRAP – Rounds and Reps)


9 Deadlifts 225/135

12 Bar Facing Burpees

200m Run (6 Trips across Astro Turf and Back is 1)

Accessory Work

Death By Strict Pull Ups

– 1 at Minute 1, 2 at minute 2, 3 at minute 3 and so on until you can not do the reps demanded

(do negatives, Barbell Pull Ups, or Bands as needed to get some quality pulling strength work in)

Cool Down/Stretch

lets focus on using 6-10 Minutes of Solid static stretching after training!

-Use bands/Foam roller/Lacrosse Ball/or just basic stretch holds

– think :45-2:00 EACH Hold!