Announcements

Holiday Hours for Thanksgiving
Wednesday
• Open for the 5am, 6am, 9:30am, 12pm, and 5:30pm classes
• No 7pm Class
Thursday
• 9:30am is the only class
Friday
• Open for the 9:30am and 12pm classes
Saturday
• Regular Schedule Resumes

The WOD on Thanksgiving will be a partner WOD. Please feel free to bring your family and guests.

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of Squat Clean work. Reset between reps. Loading should be challenging, but you should be able to maintain perfect form on each set. Next week is a holiday so this is the final week of these.

– Metcon: Today’s work is a good opportunity to get in some GPP based work. You’ll work with a partner and split work in half. Rest as needed between sets and know that each set is 100% effort. Challenge yourself on the farmer carries to go the entire distance without putting the weight down (100m for each athlete.)

Warm-up

(3:00 – 15:00)

Grab a band and complete:

2 Rounds of:

10 Walking Lunges

10 Banded Goodmornings

10 X-Band Walks Left

10 X-Band Walks Right

Then,

proceed to get barbells out and review squat cleans.

Strength

Squat Clean (2-2-2)

3 x 2 @80% of Last Monday, every 60s.

– reset between all reps

Squat Clean (1-1-1)

3 x 1 @85% of Last Monday, every 60s.

– reset between all reps

Metcon

Metcon (Weight)

5 Rounds, not for time:

600 Foot Sledpush (medium)

600 Foot Farmer Carry (70, 53)
*Rest as needed

*Split work in half. One person works.

Alternate Option for Sledpush:

30 Band Resisted Russian Swings (70, 53) (15 each athlete)

**20 Minute Cap

Measure is the sled weight

Extra Credit

(55:00 – 60:00)

5 Minutes of Light Foam Rolling