CrossFit Nucleus, CrossFit Nucleus – CrossFit
– 750/600m Row or 800m Run Buy in –
10 Push Ups
10 Rolling Sit Ups
10 PVC Pass throughs
10 PVC OH Squats (SLOW and Controlled)
3 Wall Walks
5 Traveling HS Kick Ups (keep arms locked and only kick up as high as you feel comfortable)
— OR HS Walk only allowed 2 Kick ups if attempting to walk before going back to Push Ups.
– Set up, Execution, ramp up/warm up sets
– Keep shoulder blades locked and elbows by your side bending the bar
5 x 5 Every 2 Minutes
– Start roughly 60%1RM and add as you feel good.
Bench Press (5×5)
3 Rounds for time:
15 Burpee Box Jump Overs 24″/20″
15 DB Push Press 50/35
Bring your FOID Cards, time for the Gun Show!!
Bar Dips (5-15 reps) use bands, add weight, anything goes as long as it feels like work
– Super Set w/-
DB Curls – hammer, seated, standing, rotational, 21’s, anything goes as long as it feels like work. (Non traditional options: Peg Board, legless or regular Rope Climbs, or Chin Ups)
(Sets and reps are up to you, get a crazy arm pump for the weekend!)
Spend at least 5-6 Minutes hitting your large muscle groups and anything that has been spicy!