Announcements

12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm

***Holiday Attire HIGHLY encouraged***

–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***

CrossFit Tucker – CrossFit

Whiteboard Brief

0:00 – 3:00)

– Strength: Build to 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight on the box and have spotters in place.

– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.

Warm-up

(3:00 – 15:00)

5 min – Dynamic Warm-up Consisting of:

World’s Greatest Stretch x 20s each pose

High Knees/Butt Kickers

Side Shuffle with Arm Swing

Air Squat then side lunge

Inch Worms then Bear Crawl

Then,

2 sets of “glute work”

10 Banded Good Mornings

10 Bird Dogs (5 each)

10 Glute Bridges

Strength

Wide Stance Box Squat (3-3-3-3-3-3)

*Use a 15″ Box
3RM. Rest 2:00

– 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

Metcon Prep

Metcon Prep: Power Clean + Front Squat: Build to Metcon weight in 3 sets. Rest 60s.

Metcon

Gameday (Time)

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 7:00

30 Power Cleans (155, 105)

30 Lateral Burpees

*Score = total time minus rest. 8 Minute Cap for each section. Put individual split times in notes.
L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

Extra Credit

(55:00 – 60:00)

Single Leg Glute Bridge on Bench: 4 x 10 each. Rest 30s.

*With miniband if possible