CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we will be working up to a 1RM push jerk. Start with some larger warm up sets (around 4-5 reps) and gradually decrease reps to singles as you work up to your 1RM. We will leave some time after the push jerk to warm up to your S2O and T2B.

– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will be the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

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 Strength Work + S2OH + T2B for the remainder of the warm-up

Strength

Push Jerk (5-4-3-1-1-1-1)

1RM. Rest 2:00

Metcon Prep

Warm-up S20H/T2B

Metcon

Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run
Rx+:(155, 105)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (10 Abmat Sit-ups per round) (DB Push Press, neutral grip)