CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: 4 Sets of Speed work with Hang Power Snatch at 80% (+5% from last week). Efficiency and explosiveness is the goal. Then work up to a whatever you think your heaviest weight for bench press is going to be in the Metcon performing sets of 2-3 reps per set.

– Metcon: Today’s Metcon should be done at 80-85% effort where you’re able to be consistent with your bench press sets and not hit failure. Try to push your row intervals today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 of Dynamic Warm-up then with an empty barbell/band:

– 5 Push Press + 10 Yoga Push-ups

– 5 Hang Muscle Snatch + 25 Banded Pull-aparts

– 5 Bent-over Rows + 15 Hollow Rocks

– 5 Front Squats + 25 Banded Pull-aparts

– 5 Hang Power Snatch + 10 Yoga Push-ups

– 3 Hang Power Snatch + 25 banded pull-aparts

*This entire warm-up is coach led

Strength

Hang Power Snatch (3-3-3-3)

Hang Power Snatch: 4 x 3 @80%, every 90s.

Metcon Prep

Warm-up (No Measure)

Bench Press: Work up to heaviest weight for Metcon performing sets of 2-3 reps. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Gun Show”

For total time:

Row 1k

21 Bench Press (135, 75)

Rest 2:00

Row 750m

15 Bench Press (185, 95)

Rest 2:00

Row 500m

9 Bench Press (225, 115)
L3: (115, 75) (155, 85) (165, 95)

L2: (95, 65) (135, 75) (155, 85)

L1: (75, 55) (115, 65) (135, 75)

*Alternate Options

– Rowing = 800m run, 600m Run, 400m Run

– Bench Press: Sub Push-ups with rep scheme of 40/30-35/20-25/10

Extra Credit

Metcon (Weight)

Biceps (55:00 – 60:00)

KB Curls: Accumulate 75 Reps.