CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Total body strength work adding weight each set for all movements. This work should not take longer than 20 minutes to complete and all work should be focused on perfect movement, not loading.

– Metcon: Each AMRAP is only 2 minutes so you should plan to work at high effort for the entire 2 minutes with minimal or no rest. Barbell loading should allow consistent work output so choose wisely.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of:

3 Power Cleans

3 Front Squats

3 Jerks

Foam Roll each quad x 20s each *Add weight each set

Then,

2 Rounds of:

8 Walking Lunges

8 Push-ups

8 Hollow Rocks

Foam roll each lat x 20s each

Strength

Barbell Rows (8-8-8)

3 x 6-8. Rest 45s.

DB Reverse Lunges (8-8-8)

3 x 6-8 ea. Rest 45s.

*Add weight each set for both.

Metcon Prep

Warm-up (No Measure)

Metcon Warm-up of Power Clean + Front Squat: 3 x 2 + 4, adding weight each set. Rest 90s

Metcon

Warm-up (No Measure)

Metcon (35:00 – 55:00)

Metcon (AMRAP – Reps)

AMRAP 2: Max Calorie Row

Warm-up (No Measure)

Rest 60s

Metcon (AMRAP – Reps)

AMRAP 2: Max Calories Bike or Max Distance Run

Warm-up (No Measure)

Rest 60s

Metcon (AMRAP – Reps)

AMRAP 2: Max Mountain Climbers

Warm-up (No Measure)

Rest 60s

Metcon (AMRAP – Reps)

AMRAP 2: Max Power Cleans (135, 95)

Warm-up (No Measure)

Rest 60s

Metcon (AMRAP – Reps)

AMRAP 2: Max Front Squats (135, 95)

Warm-up (No Measure)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Options:

– Power Cleans: Russian KBS

– Front Squats: Goblet Squats *Score = total reps

Extra Credit

Metcon (No Measure)

1a) Banded Pulldowns: 3 x 20. No rest. 1b) Seated Cleans: 3 x 15. No rest.

1c) Russian Twists: 3 x 30. Rest 60s.