CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Take 5 sets to build to a heavy weighted close grip chin-up and Bar dip superset (bicep and tricep group). Your last set should be close to maximal.

– Metcon: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s rest after each round should allow you sustain your pace. Record all your splits but your score will be your slowest split. For most of you performing “single unders” may be something you haven’t done in a while and a new challenge.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

DB Warm-up. Grab two light DBs and partner up. One athlete completes a set then their partner goes

x 6 reps each movement:

– DB Front Squat

– DB Walking Lunges (6 each leg)

– DB Push Press

– DB Renegade Rows (6 each side)

– DB Hammer Curls

– DB Thrusters

– DB Front Squats

– DB Reverse Lunges

– DB RDLs

Then,

Review Strength Work + Scaling

Strength

Close Grip Chin Up (3-3-3-3-3)

5 x 3-4. Rest 60s. Adv: Added Weight

Int: Bodyweight

Beg: Partner Assisted

Weighted Bar Dips (4-4-4-4-4)

Weighted Bar Dips: 5 x 4-5. Rest 60s.

Adv: Added Weight

Int: Bodyweight

Beg: Partner Assisted (partner holds feet same way as they do for pull-ups)

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

4 Rounds of:

100 Single Unders

30 Walking Lunges (BW)

20 Renegade Rows (total reps)

10 DB Push Press

Rest 90s
*Athlete choice of DB weight today. *Score = slowest split

L1 Metcon:

4 Rounds of:

60 Single Unders

20 Walking Lunges

16 Renegade Rows

10 DB Push Press Rest 90s

20:00 Cap

Metcon

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

Seated Low Band Cleans: 3 x 10-15. Rest 60s.