CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: Build to a heavy set of 3 OHS in in 5-6 sets. This will be done from a rack today.
– Metcon: Classic Benchmark workout that is intended to be done at near maximal effort. Do not overlook empty bar thrusters especially after 1k Row. This is the type of workout we want you to move faster and overscale if needed. This workout should NOT take longer than 11 minutes.
(3:00 – 15:00)
5 Minutes of Dynamic Warm-up that consists of:
50-100 ft of:
Knee Hug + Lunge + Toe Point + Thoracic Rotation
Inch worms (half distance + jog the rest)
Jumping Jack Shuffle (both sides)
Carioca (both sides)
2 Sets of:
10 Bird Dogs
10 X-Band Walk Left/Right
10 Banded Goodmornings
Overhead Squat (3-3-3-3-3)
Overhead Squat: Build to a heavy set of 3 or 3RM. Rest 90s-2:00.
– Beginner: Use an empty bar or PVC and perform 4 x 8. Rest 90s.
2 Sets of:
50 Thrusters, 45#
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
Alt. Scaling Options:
– 1k Row = 800m Run
Banded Pull-through: 3 x 25. Rest 60s.