CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets. This is a new variation where we can strategically overload the top of the movement so feel it out and progressively build in weight.

– Metcon: This benchmark workout is intended to be challenging in terms of how fast you can move your thruster weight so choose a challenging weight that you cannot go UB with and a challenging box height. 90% effort today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

With a barbell + foam roller + heavy band 2 Rounds of:

6 Sumo Stance RDLs

6 Thrusters

6 RDLs

X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Birddogs (5 each)

Strength

Sumo Deadlift (1-1-1-1-1-1-1-1)

Sumo Deadlift against a band: 1RM. Rest 2-3:00

– We performed 1RM off 2″ plates on 4/30.

– Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. – Beginner: 5 x 5, adding weight if form permits. Reset on each rep. Rest 2:00

Metcon Prep

Warm-up (No Measure)

Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Redlight”

3 RFT:

12 Thrusters (135, 95)

9 Burpee Box Jumps (30, 24)
L3: (115, 75)

L2: (95, 65) L1: (75, 55) 8:00 Cap

Extra Credit

Warm-up (No Measure)

Posterior Chain (55:00 – 60:00)

Banded Pull-Throughs: Accumulate 100-200 Reps.