WORKOUTS

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up8' Coaches Choice/Coach Mike + Sling ShotMetconDead and Company (Time)Buy in: 1 Mile Run 21-15-9 - Deadlift 225/155 - Box Jump Overs 24"/20" - Toes 2 Bar Cash out: 1 Mile RunCool Down/Stretchget...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches choice warm up + Banded Hip Flexor, facing the rig + Banded Hamstring, facing away from the rigStrengthBarbell Walking Lunges 3 x 16 (8 each leg) - Rest at least 1:00 after each set -...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Banded chest on rig + Puppy dog stretchStrength5 Super Sets - Every 2:30 (7) DB Bench Press (3) High Box Jumps (reset each rep)DB Bench Press (5 x 7)Dumbbell bench...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Coaches Choice Dynamic Warm Up10' Dynamic Warm Up (No Measure)12' Warm up BUY IN: 2 HARD minutes on rower/Bike/SkiErg/Burpees to Pull up bar (focus on Technique) (2) Carioca (1) 1-Leg RDL...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice (3 x DB Complex w/:60 rest) + Sling Shot + Wrist Floss 1 x 20reps each side + Banded Super Front Rack StretchStrengthFront Squats - setup, execution, common faults/fixes 5 x 3,...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Banded Shoulder Opener + Banded Front Rack Stretch -then- 2x7 BB Complex - RDLs, Presses, Front SquatsWeightliftingSplit Jerks - From Rack - Technique: Footwork, PVC, Empty...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5’ Coaches Choice + Sling Shot + Banded hamstring on floor into Banded twisted crossStrengthSumo Deadlift 5x5 every 2 minutesSumo Deadlift (5 x 5)MetconMetcon (Time)For time: 21-15-9 Calorie Row...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5’ Coaches Choice - Banded Samson - Banded Chest OpenerStrength5 Supersets every 2 minutes: (5) Bench press (3) Long Jumps Do a set of bench press then 3 long jumps, add weight for next set as...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice - BB Complex - T-spine Foam Roll/anchored w/ barbellWeightliftingSplit Jerk - Set up, Execution, Common Faults - Work up to good 3 rep across 5 setsSplit Jerk (5 x...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice/DB Complex - Sling Shot activation - Banded Samson/Hamstring - Hollow body hold/Plank core activationStrengthBack Squats 20 Minutes to find 3RMBack Squat (3RM)MetconMetcon...