CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Work up to a moderate set of back squats and moderate height of seated dynamic box jumps. Focus on perfect technique and shoot for 80% of your current 1RM x 5.

– Metcon: Today’s workout is both GPP/Conditioning with the added element of an odd movement like DB Front Squats. You should be able to complete all work consistently for all 4 rounds at roughly 75% of max effort. DB Front Squats should be able to be completed in 2 sets or less and Farmer Carry only putting the weight down 2-3x at most.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Dynamic Warm-up

BP Dynamic Consists of: High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping

Strength

Back Squat (5-5-5)

3 x 5, adding weight each set. Rest 90s.

Warm-up (No Measure)

Seated Dynamic Box Jumps
3 x 5. Rest 60s.

Metcon

Metcon (Time)

Metcon (30:00 – 55:00)

4 RFT:

100 Meter Farmer Carry (70, 53) 10 DB Front Squats (50, 30)

200 Meter Run
L3: (53, 35) (40, 20)

L2: (45, 30) (35, 15)

L1: (35, 25) (30, 10)

20:00 Cap

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

Max Burpees in 60s