CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms how much weight you’re going to add each set.

– Metcon: Today’s metcon is a chance to train strength, explosiveness, and your core. All work should be challenging but executed PERFECTLY.

Warm-up

(3:00 – 15:00)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

Front Squat (1-1-1-1-1-1-1-1)

1RM. Rest 2:00

– Beginner: 5 x 5, adding weight if form permits.

Metcon

Metcon (No Measure)

EMOM 20:

MINUTE 1: 10 RDLs (185, 125)

MINUTE 2: 5 High Box Jumps w. step down (30, 24)

MINUTE 3: 200 Ft. Heavy Farmer Carry

MINUTE 4: Rest
Rx+:(5 RDLs + 5 Front Squats) (Use Heaviest KBs possible for carries)

L3: (155, 105) (24, 20)

L2: (135, 95) (20, 15)

L1: (115, 75) (20, 15)

Extra Credit

(55:00 – 60:00)

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling