CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we are working on obtaining maxes for the clean + jerk and back squat. Take as much time as you need to build to maxes today. Remember, technique for both takes precedence. We will be using this clean and jerk and back squat number for the next 3 weeks.

Warm-up

(3:00 – 18:00)

Box Programming Lower Body Warm-up first 6 minutes then,

Then with an empty barbell:

3 Rounds of:

3 Squat Cleans

3 Front Squat

3 Jerks

*Add light weight + repeat. These movements can be done on the coaches call

Strength

Clean and Jerk (1RM)

Rest 2:00

– Any style permitted.

Back Squat (5-4-3-2-1-1-1-1-1-1)

Rest 2-3:00.

– Build to a 1RM in 8-10 sets.

Glute-Ham Raises (8-8-8-8)

OR Barbell RDLs: 4 x 6-10. Rest 60s.

Extra Credit

(55:00 – 60:00)

Banded Alphabet x 3 sets on both sides. Rest 60s.