CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Front Rack Mobility

+ Front Rack Mobility


Front Squats – coach it up

– set up, execution, common faults, empty bar tempo reps/reps


5 sets every 90 seconds building to a heavy single (5 x 1+)

– If you want to do 2-3 reps the first two sets go ahead

Front Squat (5 x 1)


stagger start as needed

Metcon (3 Rounds for time)

Every 5 Minutes for 3 Rounds

15/12 Calories on Bike

15 Double Russian KB Swing

15 Air Squats

15 Push Ups

*RX = 2 – 53lb KBs for guys, 2-35lb KBs for girls. Hold them with palms facing each other and only go chest high at the highest point*

Accessory Work

3 x 10 Good Mornings

3 x 15 GHD Sit-Ups