CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Focus on upper-body strength work today. There are a variety of options for pull-up work

today, but keep your reps strict and rotate your grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up as each grip carries a different emphasis.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Lats x 30s each then,

3 Rounds of BP Upper Complex #1:

5 Hang Muscle Cleans

5 Push Press

5 Barbell Curls

5 Bent-over rows, pronated

5 Bent-over rows, supinated

5 Yoga Push-ups

Rest 40-60s, add light weight.

Strength

Speed Close Grip Bench Press (5-5-5-5-5)

Speed Close Grip Bench Press: 5 x 5 @50%, every 60s.

Metcon (AMRAP – Reps)

Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pullup,

shoulder width pull-up, regular grip chin-up, close grip chin-up.
– Rx+:(35 Strict Reps)

– Rx: (25 Strict Reps)

– L3: (20 Strict Reps)

– Beginner: (25 Strict Reps, partner assisted)

Metcon (No Measure)

– 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.

– Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

– RKC Plank: 4 x 15-20s. Rest 60s.

Extra Credit

Metcon (AMRAP – Reps)

Extra Credit (55:00 – 60:00)

Finisher:

60s Max Rep Push-ups

Rx+

60s Max Rep Ring Dips