CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a challenging set of 5 in the Floor Press. This should not be a max. Medium grip = shoulder width grip and emphasizes the triceps/lats.

– Metcon: Today’s metcon is an 80% type piece where you’re able to move through all components at the same pace for the entire 17 minutes. KBS are intended to be light and able to be done UB for at least the first 2 rounds.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Lax Ball in Triceps x 30s each

Lax Ball in Pec insertion point x 30s each

Lax Ball in Scapular x 30s each

Then,

AMRAP 7 of:

5 Push-ups

7 Russian KBS

9 Goblet Squats

15 Banded Pull-aparts

Strength

Floor Press (5-5-5-5-5)

Medium Grip Floor Press: 5 x 5, adding weight each set. Rest 90s-2:00

Bicep 21’s (3 x 7 – 7 – 7)

3 x 7-7-7. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (35:00 – 55:00)

AMRAP 17:

100 Meter Run

20 KBS (53, 35)

100 Meter Run

20/15 Push-ups
Rx+:(Wear a 20/10 Weighted Vest)

L2: (45, 25) (Box Push-ups)

L1: (35, 25 Russian Swings) (Box Push-ups)

Extra Credit

Warm-up (No Measure)

TRICEPS + BACK (55:00 – 60:00)

2 Rounds, AFAP:

75 Banded Pushdowns

50 Barbell Rows (empty bar)