CrossFit Nucleus, CrossFit Nucleus – CrossFit

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8′ Coaches Choice

(Include a few DB Snatches or Max Height Squat Jumps, Start getting explosive)


2′ Front Rack Mobility

– Elbows on Floor/Puppy dog/Childs pose (hold for 2′)


10′ Build to a heavy Squat Clean Across 5 sets (every 2 Minutes)

– This is not an attempt for a 1RM, not enough time dedicated to this section. Just build up to something heavy to prep for the workout that will follow.

Squat Clean (5 x 1)


2018 CrossFit Team Series Event 2 (Time)

For time/7′ Time Cap

20 Squat Cleans 135/95

20 Squat Cleans 185/135

20 Squat Cleans 225/155

*Scaled weights are 95/65, 135/95, 155/105

(scale more as needed)

**If you are in the Team Series these are to be Synchro Squat cleans and utilize a judge if possible to count reps and be sure you are hitting the standards of the movements.


If you are in the team Series this will be FOR TIME with a 15′ Time Cap


If you are not in the Team Series just work throught the 5 rounds steady NOT FOR TIME

2018 Team Series Event 4 (Time)

5 Rounds for time/15′ Time Cap

50 Double Unders (each)

50′ DB OH Walking Lunge 50/35

*Team series the Lunges must be Synchro and go out 25′ then come back 25′

**My suggestion is to switch hands every 25′ to work each side evenly.

**Please do NOT drop DB’s from overhead so we can preserve the lifespan of our equipment. Thank you!

Scaled: Single Unders, 35/20lb DB’s

Cool Down/Stretch

:60 each

– Couch Stretch

– Frog

– Seated Straddle(sit on abmat if needed, it helps)


– Puppy dog

– Twisted Cross

– Forearm/Wrists stretch on floor