CrossFit Nucleus, CrossFit Nucleus – CrossFit


CFN CrossFit Warm Up (No Measure)

3 rounds of 10-15 reps of:

Samson Stretch (15-30 seconds)

Overhead Squat with PVC

Sit-ups to Straddle

Spiderman Lunge W/ a Twist

Pull-ups OR band pull aparts

Push Ups


1. Banded Samson (rig)

2. Banded Hamstring (rig)

3. Banded Super Front Rack (rig)


Front Squats 5 x 3 w/ 3 Second Pause at bottom – every 2 minutes – 10 Minutes total. FULL PAUSE BELOW 90 DEGREES!!!!!

DB Bench Press 5 x (5-8) – Every 2 minutes.

Paused Front Squat (5 x 3 w/ 3 second pause)

DB Bench Press (5 x (5-8))

Dumbbell bench press


20 Minute Cap.

SCORE will be total rounds completed as RX with in 1 minute. If you do not finish all work in the minute then your score is the number of the previous round you completed.

Metcon (AMRAP – Rounds)

EMOM – until you quit or do not finish work within the minute.

1 – Deadlift 315/205

7 – Pull ups

7 – Burpees


5 – Deadlifts (you choose challenging weight)

5 – Ring Rows

5 – Burpees

**Scale as needed to get at least 5-8 minutes of work** after you can no longer finish workload just rest and continue hitting rounds with rest in-between.


3 x 10 Hip/Back Extensions

– Use a light weight if this is easy (ex: 10lbs)