CrossFit Nucleus, CrossFit Nucleus – CrossFit


4 Rounds:

– :30 Plank (squeeze Glutes and Abs the WHOLE time!)

– 10 DB Push Press (focus on a tight finish position)

– 35 DU’s/Jump Rope


use 20 Minutes to work up to a heavy SRICT Shoulder Press

– Focus on Pressing through the HEELs, squeezing your BUTT and STOMACH the entire time, get the SHOULDERS ACTIVE at the end of the press and re-squeeze everything to FINISH the rep!

Shoulder Press (1RM)


Metcon (Time)

3 Rounds For Time:

21 Calorie Ski/Row

21 Power Snatches 95/65

Accessory Work

ACTIVE HS Hold for Max time (2-3 Sets)


Max STRICT HSPUS (2-3 Sets)

-If time or reps are significant then just do 2 sets shooting for best score, if you still need a ton of work and can’t get many reps or much time then do 3 sets of good quality work!!

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!