CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a moderate set of Box Front Squat followed by accessory work for the core/back.

– Metcon: Shoot for 80% max effort today completing each round within 30-40s of the one prior. Your workout will likely drop a bit today, but that’s okay. Sled sprints will likely be the game changer and are difficult to maintain without built-in rest.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

3 Rounds of:

5 Front Squats (empty bar) 10 Walking Lunges

15 Banded Goodmornings

Then,

Tissue Work:

Spend 20s on each trigger point moving 1-2 inches at a time

– Quads

– IT Bands

– Adductors

– Calves

Strength

Front Box Squat (5-5-5-5)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
Front Box Squat: 4 x 5. Rest 30s.

– Add weight each set

1 Arm KB row (8-8-8)

1 Arm KB row

Farmer’s Carry (3x100ft)

Single Arm Farmer Carry: 3 x 100 Ft. Rest 30s

Metcon

Metcon (AMRAP – Reps)

Metcon (35:00 – 50:00)

AMRAP 12:

12 Russian KBS (70, 53)

50 Meter Sled Sprint (empty sled) 9 Burpees
L3: (53, 35)

L2: (45, 25)

L1: (35, 25) (6 Burpees)

*Alternate Scaling

*Sled sprint = 150m Row or 20s Bike

Extra Credit

Warm-up (No Measure)

Extra Credit (50:00 – 60:00)

10-20 Minutes of Zone 1 Cyclical Work – Bike, Row, Jog