CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Metcon: Today is the first repeat Open workout from 2018. Compare your past score and try to beat your score by 1 full round.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

30 Strokes on the Rower (have your athletes take a mental note how many calories this yields)

Then grab 1 DB and complete,

5 DB Push Press each

5 DB Rows each

5 DB Thrusters each

5 DB Swing Each arm

5 DB Hang Power Clean + Press each

Then,

14/12 Calorie Row

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
Scaled: (Hanging Knee Raises) (35, 25)

Extra Credit

Metcon (No Measure)

UPPER ACCESSORY WORK (50:00 – 60:00)

1a) KB Curls: 4 x 10-12. Rest 30s.

1b) Flutter Kicks: 4 x 20s Max Reps. Rest 30s.

1c) Banded Pushdowns: 4 x 25-40 UB. Rest 30s.

Recovery

Warm-up (No Measure)

RECOVERY (AFTER CLASS)

5 Minutes of Global Foam Rolling