CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 2 of Speed work with Sumo Deadlift + Squat Jumps. Add 5% to last weeks loading but remember there should be zero hesitation with these sets. Reset on each rep of your deadlifts.

– GPP: Today we’ll finish with some GPP work. Sledpushes and carries should both be heavy.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Softball in Glutes x 60s each,

Then,

KB Complex x 2 Rounds of:

5 KB Squat Jumps

5 Goblet Squats

5 Russian Swings

5 Lateral Goblet Squats each

5 Russian Swings

Then,

Worlds Greatest Stretch x 30s each pose

Strength

Sumo Deadlift (3-3-3-3-3-3-3-3-3)

Sumo Deadlift against band 9 x 3 @55%, every 60s.

– Reset on each rep. These should be just as fast as last week.

KB Squat Jumps (5-5-5)

KB Squat Jumps 3 x 5. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

6 Rounds of:

1a) Heavy Sledpush x 100 Ft.

1b) Farmer Carry x 100 Ft., AHAP.

1c) L-Sit Hold x 10s.

Rest 2:00

20:00 Cap

Extra Credit

Metcon (Time)

Posterior Chain (55:00 – 60:00)

– 400 Meter Sledpull at light wearing a weighted vest

*200 meters forward, 200 meters backwards