CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Your strategy today will dictate the overall outcome so be smart with each AMRAP. You’ll be told how this workout is scored after it’s complete =)

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

“Powerwalk Races”

Set your class up in rows as you would for a dynamic warmup. Coach calls “3-2-1-go,” and each “walker”

leaves their mark. They “race” down and back and upon return, they high-five the person behind them in

line, and that person takes off. Make sure you have your video equipment out for this one.

Then with the Remaining time of your 12 Minute Warm-up,

Dynamic Warm-up

Metcon

Metcon (AMRAP – Reps)

Metcon (15:00 – 50:00)

With a partner and a running clock:

0:00-10:00

10 Legless Rope Climb

Remaining time Max Rounds of:

8 Hang Power Cleans (135, 95)

6 S20H (135, 95)

12:00-22:00

10 Rope Climbs (with legs)

Remaining time max rounds of:

8 Hang Power Cleans

6 Front Squats

4 S20H

24:00-34:00

50 Power Cleans (135, 95)

Remaining time:

Max Squat Clean Thrusters (135, 95)
Rx+:(All Rope Climbs Legless)

L3: (115, 75)

L2: (10 Ring Rows) (95, 65) (8 Band Assisted Pull-ups)

L1: (8 Ring Rows for Rope Climbs) (65, 35) (5 Band Assisted Chin-ups)

Extra Credit

Warm-up (No Measure)

Gymnastics (50:00 – 60:00)

Accumulate 60s in:

– L-Sit Hold