CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a max Zercher Box Squat in 8-10 sets. If you’ve done this before, use the same exact box height (or same as you used on 2RM test on 12/18/17). Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.

– Metcon: Benchmark workout is last done 11/17/17. This workout is all about starting out with a comfortable 400m Run and then going for broke on your bear complex 90-95% effort. Look to complete 15+ reps.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5 Minutes of Dynamic Warm-up then with a barbell,

1 Power Clean, 1 Front Squat, 1 Thruster, 1 Back Squat + Thruster Then,

1 Squat Clean Thruster + Back Squat Thruster

*Go through this 2-3x adding light weight

+

set-up for Zercher Box Squat Reviewing technique.

Strength

Zercher Squat (1-1-1-1-1-1-1-1)

1RM. Rest 2:00

*Start by performing 3 sets of 3 adding weight each set then start your sets of 1.

– Use a 13-15″ Box

– 8-10 Singles to Build to a Max

– Have spotters on both sides of the bar

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Take 10 Minutes and warm-up performing singles + 3 lateral burpees after each set to get heart-rate up. Rest as needed between sets.

Metcon (AMRAP – Reps)

Metcon (40:00 – 50:00)

“Bear Grylls”

In 7:00

400 Meter Run

Remaining time: Max Bear Complex (135, 95)

– Squat Clean Thruster + Back Squat Thruster
*Score = total reps.

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Beginner Option: DB Man Makers

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1a) Zercher Goodmornings: 3 x 10 (Light). Rest 30s.

1b) Low Band Reverse Abs: 3 x 10. Rest 30s.