CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Overhead Squat 3RM. Build to a challenging set of 3 or 3RM in 6-7 sets.

– Metcon: This workout is very globally challenging, but each round should be able to be done 5/5 and 10/10 for deadlift/wallball. Find a pace and sustain it even if that means starting slow. 70-80% for the first 8 minutes and then 90-100% effort for the last 2 minutes. Try to beat your previous score if you have one.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Grab a Wallball and Barbell;

Complete:

10-8-6-4-2

Wallballs

Deadlifts

*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets.

+

Pigeon Pose on Box: 60s on Each side. Between sets test Air Squat x 5 reps to see if you notice a change after mobilizing.

Strength

Overhead Squat (3-3-3-3-3-3)

Overhead Squat: 3RM. Rest 2-3:00.

– 6-7 sets progressively adding weight each set.

– Beginner: Perform sets of 5 adding weight if form permits.

Metcon Prep

Warm-up (No Measure)

Warm-up Deadlifts and Wallballs

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (40:00 – 50:00)

“Dead Ball V2”

AMRAP 10:

10 Deadlifts (225, 155)

20 Wallballs (20, 14)
L3: (185, 125)

L2: (155, 105) (14, 10)

L1: (135, 95) (10, 8)

Extra Credit

Metcon (No Measure)

Posterior Chain + Core (50:00 – 60:00)

1a) Single Arm Plank: 3 x 15s. Rest 30s.

1b) Banded Pull-Throughs: 3 x 50. Rest 60s.