CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: The first part of today’s strength work is a complex of 2 deadlifts + 1 Power Clean + 1 squat clean. Use 85% of weight from strength completed on 2/25. Complete 5 sets using the same weight with 90s rest between sets. Following your 5 sets of this complex, complete 4 sets of 8 Sumo Stance RDLs, every 90 seconds.

– Metcon: Today’s workout will aim at training your anaerobic/aerobic capacity. Rest to work ratio will be 2:1 allowing enough time to recover between intervals to sustain around 85% intensity throughout the workout. This pace should feel challenging. Choose between the following movements: row, bike, sled push, or sled pull.

Warm-up

(3:00 – 15:00)

3 Rounds of:

5 Russian Swings right/left

5 Goblet Squats

5 Single Leg RDLs each side

5 Rows each side

5 Hand Switches in RDL

10 Alt. Single Leg Glute Bridge (1 count on each rep)

Then,

Perform complex (2 Deadlift + 1 Power Clean + 1 Squat clean) with barbell x 2-3 sets adding light weight after each set.

This should be 100% focused on a technique for strength work today.

Strength

Deadlifts + Power Cleans + Squat Clean (5 x 2 + 1 + 1)

5 x 2 + 1 + 1 @85% of 2/25, every 90s.

Sumo Stance RDLs (8 x every 90s x 4 sets)

Metcon

Metcon (No Measure)

Row, sledpull or push
10 x 30s on/60s off.

Extra Credit

1a) Double Leg Banded Leg Curls: 3 x 50. No rest.

1b) Banded Pull-Through: 3 x 25. No rest.

*Use the same band for both