WORKOUTS

1.18.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice + OH Squat MobilityStrengthOverhead Squat 6 x 3 - Every 2 minutes - No pauses, but maintain control and remember what we worked on past two weeksOverhead Squat (6 x 3)MetconMetcon...

1.16.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardMetconTBA - Coach Waide

1.15.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice - Hip/Elbow mobilityStrengthSuperSet Back Squat - 6 x 3 Strict Chin Ups - 6 x 3 (or toe assisted on BB) - Every 3 MinutesBack Squat (6 x 3)Weighted Strict Chin Ups (6 x...

1.14.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardMobility10-12 minutes TBA - Overhead PositionWarm-upDynamic Traveling Warm Up (5-7 minutes)MetconMedicine Ball MIsery (AMRAP - Rounds and Reps)30' AMRAP 20 MB Toe Taps 10 MB Up-Down Front Slams 20 MB...

1.13.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice - overhead mobility & Stability - shoulder activationWeightliftingSplit Jerks -set up, execution, common faults/fixes - No BB Footwork, empty bar tall jerks, empty bar jerks 6 x...

1.12.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice - Front Rack Mobility, hamstrings, core activationWeightliftingPower Cleans 5 x 3 - start around 70% from last week, touch and go - build each set, small weight jumps -Every 2...

1.11.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice - OH Squat MobilityStrengthOverhead Squat 5 x 4, with 1 second pause at bottom - Every 2 MinutesOverhead Squat (5 x 4)MetconFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsCool...

1.9.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoach Ricky D. Metcon TBA

1.8.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-upCoaches Choice - Couch/Twisted Lizard - Hamstring FlossStrengthDeadlift 5 x 5RM Strict Pull Ups 5x5 - Toe Assisted Every 2 MinutesDeadlift (5 x 5)MetconKaren (Time)For Time: 150 Wall-Ball Shots,...

1.7.21

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardMobility1' Each Side = 11' total - Foam roll Quad/Banded Ankle (4') - Foam Roll Lat/Banded Lat Stretch (4') - Yoga Shoulder Opener (2') - Frog Stretch (1')Warm-upMetconMetcon (No Measure)30' AMRAP 500m...

CrossFit Nucleus

350 Old Fullerton Rd,
Belleville, IL 62226
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Call Us: 618-416-8677

mike@crossfitnucleus.com

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