CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today we are building to a max in the Floor Press. Make sure you have a spotter in place.

Take 6-7 sets and progressively build to a 1RM with the goal of beating your previous max by 5#’s.

– Metcon: Benchmark conditioning piece today that is similar to a past benchmark with the exception of

this version being done as a task domain (4 RFT) so you’ll need a different strategy.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

With a foam roller or Lax Ball Spend 90s on each each Lat then,

Grab a barbell and perform

2 Rounds of:

20 Strokes on the Erg

(10,5) Push ups

5 Hang Power Cleans

3 Shoulder Press

3 Push Jerks

Strength

Floor Press (2-2-2-2-2-2)

 Floor Press: 1RM. Rest 60s.

– Build to a max in 6-8 sets.

– Beginner: 5 x 5, adding weight if form permits. Rest 90s

Warm-up (No Measure)

 Banded Face Pull-apart: Complete 10-15 Reps between sets of Floor Press

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Rolling Stone V2”

4 RFT:

21/18 Calorie Row

15 Hang Power Cleans (115, 75)

12 S20H (115, 75)

9 Burpee Box Jumps w. step down (24, 20)
Rx+:(135, 95) (3/2 Bar Muscle-ups per round)

L3: (95, 65)

L2: (75, 55) (20, 15)

L1: (15/12 Cal Row) (65, 35) (Burpees no Box)

Beginner Options:

– Hang Power Clean + S2OH = 10 Barbell Rows + 8 Barbell Push Press (light)

20:00 Cap

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

Tabata, 8 x 20s work/10s rest.

1a) Wheels on the Bus

1b) Hollow Hold