CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Week 2 of Speed Push Press. All should be explosive where you reset on each rep. Your weights should only be about 5% heavier than last week.

– Metcon: Today’s workout is intended to be a little bit different format, but all work should be completed in 2-3 sets. Nothing here is particularly demanding but be smart with your T2B sets.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Grab a barbell and a band and complete

3 rounds of

BP Upper Body Complex #2

8 Bent-over Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-aparts

15 Banded Pushdowns

Strength

Push Press (3-3-3-3-3)

Speed Push Press: 5 x 3 @75-80%, every 60s.

Metcon Prep

Warm-up (No Measure)

Metcon Prep:

2 Sets of: Rest 60s.

1 Wall Climb

5 T2B

10 Wallballs

10 Alt. DB Snatch

Metcon

Metcon (Time)

METCON (35:00 – 55:00)

For time:

30-20-10

DB Alternating DB Snatch (50, 35)

Wallballs (20, 14)

Then,

800m run

Then,

9-15-21

T2B

*3 Wall Climbs after each set of T2B
L2: (14, 10) (Knee Lifts) (3 Half-Wall Climbs)

L1: (Alt. DB Snatch Light) (10, 8) (Abmat Sit-ups) (20 Shoulder Taps after each set of T2B)

20:00 Cap

*For scaling today for DB Snatch athlete choice of weight if they are not using the Rx weight.

Extra Credit

Warm-up (No Measure)

BICEPS + DELTS (55:00 – 60:00)

“Upper Body Superset #3”

1a) Seated Incline DB Curls: 3 x 8-10. No rest.

1b) Prone Cobra Raise (external rotation): 3 x 10-15. No rest.

1c) Prone Lateral Raise Pronated Grip: 3 x 10-15. Rest 60s.