CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today is intended to be more of a “Strength Day”. We are performing 4-speed sets on the back squat and then 3 sets with ascending weight to a heavy 2 (not max). Following that we’ll work on our force development with seated dynamic box jumps.

– Metcon: High-effort (100%) work today with Max Rep Squat Cleans. Loading should allow you to move for 20 seconds without stopping but be challenging. All of our sets should have a similar rep count. Your score will be the totals reps completed for all 4 rounds. You will need the entire 2 minutes to repeat your efforts.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Adductors x 30s each then,

3 Rounds BP Lower Complex #2:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Push Press

5 Back Squat

5 Goodmornings

5 Rows

Rest 40-60s, add light weight.

Strength

Warm-up (No Measure)

Strength (15:00 – 45:00)

Back Squat (5-5-5-5-2-2-2)

Speed Back Squat + Heavy Set:

4 x 5 @50%, every 60s.

Then, 3 x 2, up to a heavy set. Rest 2:00

– Last set should be around 85-90% of 1RM.

Record last set

Warm-up (No Measure)

Seated Dynamic Box Jumps:
20-25 Total Jumps. Rest 60s.

Warm-up (No Measure)

Squat Cleans
Warm-up to work weight performing singles. Rest 60s.

Metcon

Metcon (AMRAP – Reps)

Metcon (45:00 – 54:00)

4 Rounds of:

20s Max Squat Cleans (155, 105)

Rest 2:00
L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

*Score = totals reps completed for all 4 rounds

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

1a) Banded Pull-Through: 3 x 12-15 (2 Count Glute Squeeze). Rest 30s.

1b) Bird Dog: 3 x 4 each (2 count glute squeeze). Rest 30s.

2) Ab Circuit: 4 x 20s Max Reps Russian Twists. Rest 40s.