CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: For this complex, perform 2 deadlifts + 1 power clean + 1 squat clean without setting down the barbell. 8 sets of this complex will be performed at 80% of weight established last Monday. 90s of rest between each set. Following these 8 sets, athletes will work up to a 1 RM squat clean using single reps until a failed rep

– Metcon: EMOM consisting of 4 movements including farmer’s carry, lunges, a plank, and burpees. Today’s metcon is a lower intensity, recovery workout with the focus being on maintaining proper form. Each interval should easily be completed within the minute.

Warm-up

(3:00 – 20:00)

Oscillatory Foam Roll:

1) Thoracic Spine 45s

2) Quadriceps 45s each

3) Adductors 45s each

Then,

“Activation”

10 Glute Bridge

10 Lateral Squats

10 Glute Bridge again

10 Banded Good Mornings

*All reps done slow + controlled. Squeeze glutes at top of each rep.

Then,

“Movement Specific”

Barbell Warmup (empty barbell):

7 reps each of:

RDL

Hang Power Clean

Front squat

Use 3-4 sets of 2-4 reps gradually increasing the weight of:

Deadlift

Power Clean

Squat Clean

Strength

Deadlifts + Power Cleans + Squat Clean (8 x 2 + 1 + 1 )

Deadlift + Power Clean + Squat Clean Complex: 8 x 2 + 1 + 1 @80% of Last Monday, every 90s.

Squat Clean (1-1-1-1-1-1-1-1-1)

After the complex,

1 Rep of Squat Clean adding weight until you miss.

Metcon

Metcon (No Measure)

EMOM 16:

MINUTE 1: 100 Ft. Heavy Farmer Carry

MINUTE 2: 20 BW Walking Lunges

MINUTE 3: 30s RKC Plank

MINUTE 4: 10 Burpees
L1: (10 Walking BW Lunges) (20s Plank) (7 Burpees per round)

Extra Credit

(AFTER CLASS)

5 Minutes of Parasympathetic Breathing