CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 60s between each movement until you’ve done 5 total sets of each.

– Metcon: Each set should be a consistent 20s of work without stopping. Barbell weight choices should be light. Effort should be around 85%. Today is intended to be less demanding.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

3 Rounds of 20s Work/10s Rest of:

1a) Single unders

1b) Mountain Climbers

1c) Double Under or Double Under Attempts

1d) Figure 8s with a kettlebell

*Move through all 4 movements for a total 3 rounds each

Then,

Foam Roll x 20s each

Lats, Thoracic Spine, Hamstrings

Strength

Close Grip Bench Press (5-5-5-5-5)

Close Grip Bench Press: 5 x 5, adding weight each set. Rest 60s.

1 Arm KB row (10-10-10-10-10)

1 Arm KB row
1-Arm KB Row w. a pause (2 count): 5 x 10 ea. Rest 60s.

*Use one weight for all sets.

Metcon

Metcon (AMRAP – Reps)

Metcon (30:00 – 50:00)

Tabata, 8 x 20s work/10s rest:

1) Push Press (95, 65)

2) SDHP (95, 65)

3) Hollow Rocks

4) Air Squats

5) KB Figure 8s (53, 35)
L3: (75, 55)

L2: (65, 35) (35, 25)

L1: (55, 25) (30, 20)

*Score = total reps of push press + SDHP

Extra Credit

Metcon (No Measure)

Delts + Lats (50:00 – 60:00)

Cuban Press 2.0: 3 x 8-10. Rest 30s.

– drag shrug + external rotation + y press + 3-5s lowering (thumbs up)