CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory

work. The Front Box Squat will be the same technique as our speed back squats where you sit back on

the box. The purpose of this is to break up the phases of the lift and develop force out of the hole.

– Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed

round.

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today we are working up to a 2 rep max in the Box Front Squat and performing accessory

work. The Front Box Squat will be the same technique as our speed back squats where you sit back on

the box. The purpose of this is to break up the phases of the lift and develop force out of the hole.

– Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed

round.

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

Front Box Squat (2-2-2-2-2-2-2)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
Box Front Squat: 2RM. Rest 2:00

– Use a 13-15″ Box.

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

Metcon Prep

Warm-up (No Measure)

Review Metcon Movements x 5-10 reps each.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

4 Rounds for quality, but at a fast pace.

1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

*Rest 2:00 after each completed round. Scale loading as needed.

Extra Credit

Warm-up (No Measure)

Cooldown (55:00 – 60:00)

5 Minutes of Light Foam Rolling. This should NOT be painful.