CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Final week of Skill work with T2B/Handstand. Work on really refining both movements today.

– Metcon: Today’s piece should be around 70-75% effort so you should have no issues working for close

to 40s straight with each movement.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

400m jog with a buddy. Then, with a light KB, perform the following for :20 on/:10 of:

1-Arm KB Swing – R

1-Arm KB Swing – L

KB Push Press – R

KB Push Press – L

Single Arm KB Row – R

Single Arm KB Row – L

Lateral Burpee over the KB

KB Windmill – R

KB Windmill – L

Goblet Reverse Lunge – R

Goblet Reverse Lunge – L

KB Weighted Situp

Skills Work

Warm-up (No Measure)

Skill (15:00 – 30:00)

Gymnastics Skill (Week 2)

1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulation. Rest 60s.

1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Metcon

Metcon (No Measure)

Metcon (30:00 – 55:00)

5 Rounds of 40s Work/20s Rest:

1a) Unilateral Farmer Carry x 50 ft. increments.

1b) Ball Slams (30, 20)

1c) Double Unders

1d) KB Figure 8s

1e) Sledpush or Sledpull x 50 ft. Heavy

*Alternate Option:

Sledpush = Assault Bike or Short Shuttle Sprints

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

Accumulate:

100 Prone Banded Leg Curls