CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: The goal today is to match our previous 2RM for 3. If you do not have a 2RM set a plan to with manageable jumps in weight so you end on a high note.

– Metcon: Today’s Metcon is about managing 400m efforts while sustaining a challenging 80% pace for all sets. The Wall Climb/Rope Climb work should be quick so we want to be able to get in from our run as fast as possible to maximize our time to complete wall climb/rope climb work.

Warm-up

(3:00 – 15:00)

PVC Game x 6 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

Then,

Review

– Push Press

– Wall Climb

– Rope Climb

Strength

Push Press (3-3-3-3-3-3)

Build to a 3RM. Rest 2:00

– 5-6 sets to build to a 3RM.

– Reset on each rep

– Rx+ Touch n Go

*Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

2 Wall Climbs

2 Rope Climbs (1 Legless + 1 w. legs)

400 Meter Run
Rx+:(2 Wall Climbs) (2 Legless Rope Climbs) (200 Meter Ski Erg)

L3: (Rope Climb with legs)

L2: (Half of Wall Climb) (Band Assisted Strict Chin-up x 5)

L1: (30 Shoulder Taps) (10 Ring Rows w. 1 ct pause)

*Alternate Option

400M Run = 400m Row

Extra Credit

(55:00 – 60:00)

KB Trap 3 Shrugs: 3 x 10 each. Rest 60s.

– Front + Side + Behind Back