CrossFit Nucleus, CrossFit Nucleus – CrossFit



30 DU’s/Jump Rope

5 Inch Worm w/ Push Up

5 Kipping Pull Ups/Ring Rows

10 Box Jumps (20″)


(20 Minutes)

Clean/Jerk Position Stretches 3 x :10 each

1: Squatting Quad

2: Front Rack

3: Front Squat

4: OH Lockout

5: Right leg Split Lockout

6: Left Leg Split Lockout


1RM Clean & Jerk

– Squat clean

– Be tight in dip and aggressive AF on the Jerk!

Squat Clean and Jerk (1RM)


Aiming for a 30 Minute Time Cap

5k Run (Time)

Max Effort 5k Run

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!