CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: The final week of speed banded deadlifts. Loading is heavier today, but should not compromise explosiveness.

– Metcon: This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex, 90-95% effort. Look to complete 15+ reps.

Warm-up

(3:00 – 20:00)

5 Minutes of Dynamic Warm-up in place that consists of:

20 Reverse Lunges (total alternating)

20 Hollow Rocks

20 Scorpions (total)

20 2 Count Mountain Climbers

20 Air Squats

20 Jumping Jacks

20 Shoulder Circles forward

20 Shoulder Circles backward

Then,

grab a barbell and Spend the remainder of the warm-up reviewing the Bear Complex and the Banded Deadlift

Strength

Banded Conventional Deadlift (2-2-2-2-2-2-2-2)

8 x 2 @70% of Last Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 4 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.

Metcon Prep

Bear Complex: Build to Metcon Weight in 3 sets.

Metcon

Bear Grylls (AMRAP – Reps)

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– Squat Clean Thruster + Back Squat Thruster

*Score = total reps.
L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers

Extra Credit

(55:00 – 60:00)

Banded Leg Curls: 3 x 30-50 each. Rest 30s.