CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 1 of Speed work with the Floor Press. Use your max from Last Tuesday if you got one

or a moderate weight. You should NOT struggle with any of these sets. You’ll change your grip every 3

sets ie. close, medium, and wide grip.

– Metcon: Each minute should entail about 40-50s of work otherwise scale the volume. These EMOMs

are only 5 minutes so are intended to challenge you.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

AMRAP 7, rest :10 between exercises:

30s elbow or push up plank

8 PVC Pass Thrus

8 PVC Presses

8 PVC Around the Worlds (R+L)

10 Walking Lunges

5 Kips

Strength

Floor Press (3-3-3-3-3-3-3-3-3)

Floor Press: 9 x 3 @60-65% of Tuesday, every 60s.

– change grip every 3 sets ie. close, medium, wide.

Pull-ups (1 x Max Reps.)

Strict Pull-up: 1 x Max Reps.

Options

– Band Assisted

– Ring Rows x 1 max reps

Metcon

Metcon (No Measure)

Metcon (35:00 – 55:00)

EMOM 5:

10 T2B + 10 KBS (53, 35)

Rest 2:00

EMOM 5:

10 Barbell Rows (135, 95) + 20 Russian Twists w. a plate
L3: (115, 75)

L2: (8 reps per movement for EMOM #1) (45, 25) (95, 65) (Knee Lifts)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

3 Rounds of:

1a) DB Rollback Tricep Extensions x 15

1b) DB Hammer Curls x 10

1c) DB Lateral Raises x 15

10s Rest between movements.