CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we are building to a max in the Close Grip Bench Press followed by a drop set. Have a plan and make small jumps in weight to beat your previous max by 5#s. Once you’ve rested you’ll complete a drop set at 75% of 1RM for max reps.

– Metcon: Today is intended to be a sprint, 95-100% effort. You’ll likely be able to go faster on this one then you think. If you’re using chin-ups for rope climb scaling these sets should be able to be completed fast/UB.

Warm-up

(3:00 – 15:00)

Coach Led Movement in place. Athletes will need a light band

– 10 Yoga Push-ups

– 15 Slow Banded Pull-aparts

– 10 Scorpions

– 15 Slow Banded Pull-aparts

– 10 Reveres Lunges in place

– 15 Slow Banded Pull-aparts

– 10 Yoga Push-ups

– Put band on pull-up and complete 45 Banded Pushdowns in as few of sets as possible.

Then 7 minutes on,

Rope Climb Review

Close Grip Bench Review

Strength

Close Grip Bench Press (1-1-1-1-1-1-1-1)

Close Grip Bench Press (Drop set)

Once you’ve rested you’ll complete a drop set at 75% of 1RM for max reps

Metcon

2014 Regionals Workout (Time)

10 Rounds for time:

1 Rope Climb

200 Ft. Sprint
Rx+:(Legless Rope Climbs)

L3: (8 Rounds)

L2: (5 Band Assisted Chin-ups per round)

L1: (5 Ring Rows per round)

11:00 Cap

Alternate Options:

Air Bike x 10/8 Calories per round (or 20s whichever comes first)

Rowing x 15/12 Cals per round

Extra Credit

(55:00 – 60:00)

DB Shrugs: 4 x 15. Rest 60s.

– Hold peak contraction for 1 count.