WORKOUTS

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Banded Chest Opener + Couch StretchMetcon2 Options Option 1: "Murph" 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run OR Option 2: Strength - 3 Super Sets (8/8)...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Banded Shoulder stretch + Band Pull ApartsStrength4 super sets (7) DB Bench Press (5+) STRICT T2BDB Bench Press (4 x 7)Dumbbell bench pressMetconMetcon (Time)3 Rounds for...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Coaches Choice + Anchored T-Spine Mobility + Snatch Grip position stretches & Behind the neck press/sotts press/OHSWeightlifting3 Position Snatch Complex every 3 Minutes 5 x 2 (each set is 6...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5’ Coaches ChoiceMetconMetcon #1: 10 rounds or 20’ AMRAP 50 feet Sled Push(or 12/10 Calorie Sprint on Bike) 150 feet shuttle run 10 burpees Rest 1:00 THEN - Rest 5:00 Then Metcon #2 - 20’ AMRAP...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardStrengthBack Squats 6x2, every 2 minutes Let’s get a little heavy, don’t lose position! Good formWarm-up5’ Coaches Choice + Banded Samson/Twisted Lizard + sling shot Squats (15)Back Squat (6 x...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up10' Coaches Choice Coach Mike

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Banded Hamstring + 45/35lb BB Good Mornings (2 x 8-12)StrengthDeadlift (touch and go) 4 x 2, Every 2 MinutesDeadlift (4 x 2)Deadlift (4 x 2)MetconMetcon (AMRAP - Rounds and...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Crossover Symmetry 5 rep activation + Banded Elbow/Wrist stretch on rigStrengthDB Bench Press 5 x 7, Every 2 MinutesDB Bench Press (5 x 7)Dumbbell bench pressMetconMetcon...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + OHS Mobility (position stretches/SOTS Presses) + Hip HaloWeightliftingWeek 1 of 3, just getting the movement back this week don't worry about PR's just yet. Lets move better...

CrossFit Nucleus, CrossFit Nucleus - CrossFitView Public WhiteboardWarm-up5' Coaches Choice + Hollow Body holds :30/:30 (3 sets) + Foam Roll Quads/Hip FlexorsMetcon3 Rounds: Start new movement every 2 Minutes 1: 25/20 Calorie Bike 2: 25/20 Calorie SkiErg 3: 200' Sled...