CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a 2RM shoulder press in 6-7 sets. Have a plan in place to make logical jumps in weight. The goal is to match your previous 1RM but for 2 reps today. This should also help prepare for the Metcon.

– Metcon: Today’s Metcon the loading is intended to challenge you on each set. Your running intervals will likely fall off today which is okay because we want to focus on being as efficient as possible with the S20H.

Warm-up

(3:00 – 15:00)

Tabata: 8 x 20s work/10s rest: 1a) Single Unders

1b) Banded Pull-aparts

Then,

3 Way Banded Shoulder-Lat Stretch x 20-30s each position (at 1:56 in this video)

Then,

Grab barbells and place into a rack. Review push press + S2OH, ie positioning x 5 minutes allowing your athletes to practice 3-4 reps per set before adding weight to bars starting max.

Strength

Shoulder Press (2-2-2-2-2)

Build to a 2RM. Rest 90s.

– Reset on each rep

Beginner Option:

1a) DB Shoulder Press: 4 x 8. Rest 60s.

1b) Banded Pull-downs: 4 x 12-15. Rest 60s.

Metcon

Roundabout (Time)

For total time:

21 S20H (135, 95) 800 Meter Run Rest 2:00

15 S20H (155, 105) 600 Meter Run Rest 2:00

9 S20H (185, 115) 400 Meter Run
22:00 Cap Including Rest

Rx+:(135, 95) (185, 115) (205, 125) L3: (115, 75) (155, 105) (165, 105) L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55 For all rounds)

Extra Credit

(After Class)

Barbell Curls: 2 x 25. Rest 60s.