CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Try to beat your previous max today by 5#’s (if you have one). Take your time and progressively build to a new 1RM.

– Metcon: Have your weights ready to go before we start the clock. You will be performing 3 sets with each weight with ascending weight. The intent here is to work on being efficient with the barbell. The challenge will be holding on for all reps without dropping. You should have roughly 40s rest after each interval.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

With a PVC + Band

10 X-Band Walks Right/Left

10 Banded Goodmornings (squeeze glutes at top)

Then with PVC:

– 5 RDLs

– 5 Front Squats

– 5 Push Press

– 10 X-Band Walks Right/Left

– 10 Banded Goodmornings

– 3 Clean Pull w. PVC

– 3 Power Clean

Rest + Grab a barbell

– 3 Power Clean on Coaches Call

Rest 10s + repeat

Strength

Power Clean (1-1-1-1-1-1-1-1-1-1)

Power Clean: 1RM. Rest 2:00

– Take 8-10 sets and build to a new 1RM.

– Beginner: Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

Metcon Prep

Warm-up (No Measure)

Power Clean + Front Squat + S20H: 3 x 1 + 2 + 2. Work up to metcon weight. Rest 60s.

Metcon

Metcon (Weight)

METCON (40:00 – 50:00)

“Uncle Buck”

EMOM 9:

Minutes 1-3

3 Power Cleans (135, 95)

3 Front Squats (135, 95)

3 S20H (135, 95)

Minutes 3-6

3 Power Cleans (155, 105)

3 Front Squats (155, 105)

3 S20H (155, 105)

Minutes 6-9

3 Power Clean (185, 125)

3 Front Squat (185, 125)

3 S20H (185, 125)

*Score = weights used + how many drops you had (in notes)
L3: (115, 75) (135, 95) (155, 105)

L2: (95, 65) (115, 75) (135, 95)

L1: (75, 55) (95, 65) (115, 75)

Beginner Option:

EMOM 9:

6 Russian Swings (heavy)

6 Goblet Squats (same weight as KBS)

6 DB Push Press

Extra Credit

Metcon (No Measure)

HAMSTRINGS + CORE (50:00 – 60:00)

Accumulate:

100-200 Banded Leg Curls (each)

60s RKC Plank

*Accumulate volume however you see fit