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: Today is week 1 of Speed work with the Box Squat using Monday’s 3RM. All sets should be fast/perfect technique.

– Metcon: Like all ascending ladders these workouts get harder as they progress so starting with a “sustainable pace” is in your best interest. Deadlifts should be capable of being done touch n go for almost the entire workout.

Warm-up

(3:00 – 15:00)

Foam roll adductors x 30 sec each

Then,

3 rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDL’s

5 Front Squats

5 Rev Lunges each leg

5 Goodmornings

5 Bent Over Rows

Rest 60 seconds then add light-weight

Strength

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

*Use a 15″ Box
8 x 3 @60% of last Monday 3RM, every 60s.

– Same Box as Monday

Metcon Prep

Touch n Go Deadlift/Box Jump Warm-up: 3 Sets of 3 for each preparing for the Metcon. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

3 Deadlifts (225, 155)

3 Box Jumps w. step down (24, 20)

6 Deadlifts

6 Box Jumps

9 Deadlifts

9 Box Jumps

And so on adding 3 reps to each movement..
L3: (185, 125)

L2: (155, 105) (20, 15)

L1: (135, 95) (20, 15 Step Ups)

Extra Credit

(55:00 – 60:00)

Banded Pull-Throughs: 4 x 20. Rest 60s.