CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 1 of Speed work with the squat clean. Reset between reps. The loading should be heavy enough to feel, but light enough for perfect execution.

– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wallballs as possible.

Warm-up

(3:00 – 15:00)

AMRAP 7:

10 X-Band Walks Left + Right

10 Banded Goodmornings

10 RDLs w. an empty barbell

10 Wallballs

Then,

Review Squat Cleans on Coaches call for the next 5 minutes.

Strength

Squat Clean (2-2-2-2-2-2-2-2)

8 x 2 @75% of Monday, every 90s.

– reset between all reps

Metcon Prep

Touch n Go Deadlift building to Metcon weight performing sets of 2-3 reps. This should take roughly 4 sets. Rest 60s.

Metcon

Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs
Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed

Extra Credit

(55:00 – 60:00)

Banded Pallof Press Iso Hold: 4 x 15s each. Rest 60s.

*Use a heavy band