CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today will conclude our gymnastics upper-endurance work. All sets should be challenging, but not maximal.

– Metcon: We are looking for 30s of consistent work, around 75% of maximal effort today.

Warm-up

Warm-up (No Measure)

(3:00 – 15:00)

Box Programming Upper Warm-up

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength

Dips (10-10-10)

Ring Dips or Bar Dips: 3 x 10. Rest 60s.

– partner assisted or Band Assisted

Seated Banded Lat Pulldowns (20-20-20)

Seated Banded Lat Pulldowns: 3 x 20. Rest 60s.

Metcon

Metcon (AMRAP – Reps)

Metcon (30:00 – 55:00)

5 Rounds of, 30s work/30s Rest:

1a) KBS (53, 35)

1b) Mountain Climbers

1c) Hollow Rocks

1d) Double Unders
Rx+:(1b = Handstand Push-ups) (1c = T2B) (1d = Triple Unders)

L2: (35, 25) (Double Under Attempts)

L1: (35, 25 Russian Swings) (Single Unders)

*Score = total reps completed

Recovery

Recovery (55:00 – 60:00)

3 Minutes Bike

400m Jog