CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build over the course of 10 sets of 1RM Weighted Close Grip Chin-up. If you’re not able to use weight, you’ll have a few options available to make sure you’re getting what you need to improve your chin-ups.

– Metcon: Today’s Metcon loading is intended to challenge each set. Your running intervals will likely fall off today which is okay because we want to focus on being as efficient as possible with the S20H.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 Dynamic Warm-up then with a barbell + band

3 Sets of:

5 Push Press

5 Bent-over Rows

5 Barbell Curls

5 Front Squats

10 Slow + Controlled Banded Pulldowns

*Add light weight + repeat

Strength

Weighted Chin Up (1-1-1-1-1-1-1-1-1-1)

Weighted Chin-up: 1RM. Rest 2:00

Options:

– Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo

– 2121

– Partner Assisted: Accumulate 20 challenging reps

– Beginner: Accumulate 50 Barbell Rows

Metcon Prep

Warm-up (No Measure)

Metcon Prep

3 Sets of:

5 S2OH (Add weight each set)

100 Meter Run

Rest 60s.

Metcon

Metcon (Time)

“Roundabout”

For total time:

21 S20H (135, 95)

800 Meter Run

Rest 2:00

15 S20H (155, 105)

600 Meter Run

Rest 2:00

9 S20H (185, 115)

400 Meter Run

22:00 Cap Including Rest
Rx+:(135, 95) (185, 115) (205, 125)

L3: (115, 75) (155, 105) (165, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55 For all rounds)

Extra Credit

Metcon (No Measure)

Core + Biceps (After Class)

1a) Banded Plank Rows: 3 x 10-12 ea. Rest 10s.

1b) DB Curls: 3 x 10-12. Rest 10s