CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Final week of Speed Front Box Squats. Weights should be 5% heavier, but you should still be able to come off the box with speed.

– Metcon: Today’s workout should hurt and should be able to be done with UB KBS. Go light and fast!

Warm-up

(3:00 – 15:00)

8 Minutes of Box Programming Dynamic Warm-up BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps Outside Taps A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

5 Minutes of Front Box Squat Review with an empty barbell

Strength

Front Box Squat (EMOM 6 x 3)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
EMOM 6: 3 Front Box Squats @70%, every 60s.

Metcon Prep

Metcon Warm-up

3 Rounds AT GAME SPEED:

3 Russian Swings + 3 American Swings

4 (AFAP) Burpees Rest 60s-90s.

Metcon

Metcon (Time)

(40:00 – 50:00)

5 RFT:

12 KBS (53, 35)

12 Burpees
8:00 Cap

Rx+:(15 Reps per movement)

L3: (45, 30)

L2: (35, 25)

L1: (8 Reps per movement) (35, 25 Russian Swings)

Extra Credit

(55:00 – 60:00)

5 Minutes of Parasympathetic Breathing