CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Today’s metcon is intended to be slow and consistent, around 60-70% of max effort. Don’t worry about your time, worry about quality over quantity. KB weight choices should be light and allow for big sets.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Lax Ball on 1-2 Trigger Points of:

– Calves

– Quads

– Glutes

Then,

50 Single Unders

20 Walking Lunges with a twist

20s Elbow Plank

20 Alt. Shoulder Taps

10s Side Plank Left + Right

20 Walking Lunges

50 Single Unders

Skills Work

Warm-up (No Measure)

Skill (15:00 – 20:00)

Double Under Practice:

Spend 5:00 Working on Drills to improve double unders

Metcon

Metcon (Time)

Metcon (20:00 – 50:00)

For total time:

50-40-30-20-10

KBS (53, 35)

Walking Lunges (BW)

Abmat Sit-ups

Double Unders

Rest 60s after each completed round.

30:00 Cap
L3: (Double Under Attempts)

L2: (35, 25) (Double Under Attempts x 60s)

L1: (Reps of 40-30-20-10) (35, 25 Russian Swings) (Single Unders)

Extra Credit

Metcon (No Measure)

Recovery (50:00 – 60:00)

Accumulate:

5:00 of Light Tissue Work

+

150 Banded Pushdowns