CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Goodmornings + Box Squat should be relatively light. Use one challenging weight for all 5

sets, but make sure you don’t sacrifice technique.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If

not, have a game-plan before starting. KBS should be able to be done in big sets

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

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 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

Wide Stance Goodmornings + Box Squat: (8-8-8-8)

4 x 8. Rest 90s.

– Perform 3-4 “warm-up” sets before starting.

– Use one challenging weight for all 4 sets.

– Use a parallel box (14-16″)

Metcon Prep

Warm-up (No Measure)

2) Metcon Warm-up:

2 Rounds at game speed of:

25 Double Unders (25 Singles)

10 KBS

3 Burpee Box Jumps

Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Double Jump”

5 RFT:

50 DU’s

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

18:00 Cap
L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees no box)

Extra Credit

Warm-up (No Measure)

Core (55:00 – 60:00)

Banded Alphabet: 3 x 1 full set on each side. Rest 30s