CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Spend 10 minutes on refining your pull-ups today with whatever style you choose. If you’re still new to the “kip” we’ll spend the time learning how to perform that first before adding the pull-up to the equation.

– Metcon: Today’s metcon should be LOW effort. What that means to you is that all work should be broken up and your first 800m Run should be the same speed as your last 800m Run even after all of the work that you will have completed. Find a pace that is around 70% (lower than yesterday) and maintain. Focus on your breathing and efficient pacing NOT your overall time.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

PVC Game

*Every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups

*Progressively make the PVC game harder so you have at least 4 drops

Skills Work

Warm-up (No Measure)

Skill (15:00 – 25:00)

Pull-up Skill Work

– Spend 10 Minutes working on improving your athletes’ efficiency with

– Kipping Pull-ups

– Butterfly Pull-ups

– Kipping C2B

– Butterfly C2B

Metcon

Metcon (Time)

Metcon (25:00 – 55:00)

For time:

800 Meter Run

50 Pull-ups

50 Air Squats

150 Double Unders

50 Air Squats

50 Renegade Rows (50s, 30s)

800 Meter Run

25:00 Cap
Rx+:(C2B Pull-ups) (1st set of Air Squats perform 50 Alt. Pistols)

L2: (Band Assisted Pull-ups) (100 Double Unders) (40, 25)

L1: (Ring Rows) (100 Single Unders) (30, 20)

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

4 Rounds of:

20s work/20s Rest

Abs with a plate switch