CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. You have a full 20 minutes so rest as much as needed between sets.

– Metcon: Benchmark workout. The goal of this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.

Warm-up

(3:00 – 18:00)

5 Minutes of Dynamic Movement

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Then,

2 Rounds with an empty barbell

3 Deadlifts

3 Hang Power Cleans

3 Front Squats

3 Squat Cleans

10 Bird Dogs (total)

*Add weight after each set.

Strength

3 Deadlifts + 2 Power Cleans + 1 Squat Clean (1-1-1-1-1-1)

(20:00 – 40:00)

Max Load in Complex of:

3 Deadlifts

2 Power Cleans

1 Squat Clean

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box Squats.

Metcon

Southie (Time)

Metcon (35:00 – 55:00)

“Southie”

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)
10:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Extra Credit

(55:00 – 60:00)

Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s.