CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a max over the course of 6-7 sets. If you have a current 1RM try to beat it by 5-10#s but today we want you to end on a high note so don’t get greedy!

– Metcon: Today’s metcon is about managing your heart-rate and leg fatigue. Break sets before you have to because the DU’s are going elevate your HR so avoiding redlining needs to be a priority.

Warm-up

(3:00 – 15:00)

Grab a light KB + 10 Reps of each movement.

– Walking Lunges

– Russian Swings

– Air Squats

– Yoga Push-ups

– Goblet Squats

– Thoracic Rotations each side

– Hollow Rocks

– American Swings

– Burpees

Then grab a barbell and review the squat clean. Perform reps on the coaches call.

Strength

Squat Clean (1-1-1-1-1-1-1)

1RM. Rest 2:00

– Build to a 1RM over the course of 6-7 sets.

– Beginner: Work on Technique with light loads or Front Squat up to a moderate set of 3.

Metcon Prep

Metcon Prep: Warm-up KBS/Goblet Squats/Double Unders

Metcon

Pavement (Time)

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

15:00 Cap
L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

Extra Credit

(55:00 – 60:00)

5 Minutes of Parasympathetic Breathing

Clean (For Reference only)