CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 Rounds:

10 Burpees

10 Rolling Sit-Ups

10 Band Pull Aparts

10 Push Ups

10 Russian KB Swings (heavy if possible)

Clean Position Stretches 2 x :15

– Squatting Quad

– Front Rack

– OH Lockout

– Front Squat

5 Minutes to Build up to 185/125lb Power Clean and Work in a few reps of HSPUs.


CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.


The Focus is the Metcon first then jus use remainder of the time to work some Posterior Chain (glutes and hamstrings).

1: Build up to a heavy 3 Rep Deadlift

2: 1-leg KB RDL OR GH Raises 3 Sets (you pick the reps/weight)

3: Reverse Hypers OR Good Mornings 3 sets (you pick the reps/weight)

Deadlift (3RM)

Cool Down/Stretch

Add some Yoga Shoulder opener and Puppy Dog Stretch.

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)