CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we’ll conclude our 3 weeks of pull-up strength work with two test of Max reps of both Pull-ups and Chin-ups. You’ll need a full recovery between sets.

– Metcon: Today’s effort should be lower, around 75%. Work on being smooth each interval and sustaining your intensity for all 4 rounds.

Warm-up

(3:00 – 15:00)

KB Warm-up with 1 KB

10 Single Arm KBS (5 each)

10 1-Arm KB Squats (5 each)

10 Single Arm Push Press (5 each)

10 Single Arm KB Rows (5 each)

10 Single Arm Reverse Lunges (5 each)

10 KB Figure 8s

10 Burpees

Then,

Review Pull-ups, Chin-ups, and T2B with the remaining time.

Strength

Pull-ups (Max Reps)

Max Rep Strict Pull-ups

Rest 3:00-4:00 before moving to #2

Chin up (Max Reps)


Max Rep Strict Chin-ups

– Intermediate: Band Assisted

– Beginner: Ring Rows 4 x 10. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

(30:00 – 55:00)

4 Rounds of 40s work/20s rest:

1a) Hand Release Push-ups

1b) KBS (53, 35)

1c) T2B

1d) Burpees

1e) Double Unders
L2: (Box Push-ups) (45, 25) (Knee lifts) (Double Under Attempts)

L1: (Box Push-ups) (35, 25 Russian Swings) (Abmat Sit-ups) (Single Unders)

Extra Credit

(55:00 – 60:00)

Banded Pushdowns: 3 x 30-50. Rest 30s.