CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 12:00)

Run 800 Meters as a group at a slow pace then,

Foam Roll x 45s each

– Lats

– Thoracic Spine

Then Proceed into review of:

Pull-ups + Scaling

HSPU + Scaling

Pistols + Scaling

Metcon Prep

Metcon (No Measure)

Prep (12:00 – 22:00)

Metcon Prep

2-3 sets of:

5 Burpees

5 Pull-ups

5 Pistols each leg (or scaling option)

5 HSPU (or scaling option)

5 KBS

Rest 60s between sets.

Metcon

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
Rx+:(Strict HSPU)

L3: (Post Pistols)

L2: (Band Assisted Pull-ups) (Box Pistols) (35, 25) (Push Press at 115/75 for HSPU)

L1: (Ring Rows) (BW Reverse Lunges in place total reps) (35, 25 Russian Swings) (Box Push-ups)

*No time cap