CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– GPP: Today’s workout is both mental and GPP Based. This is a great workout so don’t understand how functional these loaded carries are. Carries can be broken into whatever distances you choose, but I’d recommend feeling this out and coming up with your strategy as you get a feel for the carries. These carries are intended to be done walking, not a fast walk or light jog. If you finish before 30 minutes denote your time. If not, denote your total distance completed in meters.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 18:00)

Partner Up into Teams of 2 and complete perform:

2 Power Cleans + 2 Push Press each athlete (on last rep lower bar to back rack position to get

comfortable for back rack carry)

*Resting partner performs 15s RKC Plank

2 Power Cleans + 2 Front Squats each athlete

*Resting partner performs 10s Side Plank

2 Power Cleans + 2 Front Squats + 2 Push Press each athlete (on last rep lower the bar to the back rack)

*Resting partner performs 20 Shoulder Taps

GPP

Metcon (Distance)

GPP (20:00 – 50:00)

In teams of 2 for max distance in 30 Minutes:

Barbell Carry x Max Distance (135, 95)

*1st 800 Meters is a Front Rack Carry

*2nd 800 Meters is a Back Rack Carry

Score = time or total distance in meters
Rx+:(155, 105)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

Extra Credit

Warm-up (No Measure)

Recovery (50:00 – 60:00)

5:00 of Light Foam Rolling

5:00 of Zone 1 work on bike, row, light jog/walk, or Ski Erg