CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm Up

Coaches Choice

+ Chest stretch on rig

+ Lacrosse Ball on rear delt/trap/scap

Bench Press (Rep Test
*use 80% of what you think your 1 rep max is and do as many reps as you can until form breaks. Goal is 5-10 reps, use spotters
*Make sure to get 2-3 build up sets with low reps getting ready to have full effort on the rep test)

Doing this rep test we can estimate our 1 rep max, this is pretty accurate and safer then actually loading up to 100% of our 1 rep. Use the formula below to estimate your 1 rep max.

(Weight x Reps) x .0333 + Weight = Estimated 1 Rep Max


225 x 8 = 1800 x .0333 = 59.94 + 225 = 284.94(estimated 1RM)

Metcon (Time)

For Time


Calorie Bike

Box Jump Overs/step downs 24″/20″