CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Skill: Spend 10 minutes refining either your HS Hold or Walk. Between sets we’ll perform some assistance work for the back and abs.

– Metcon: Today you should be able to sustain a 75% effort for the entire workout meaning your reps output should only drop off slightly each set. Don’t worry about your score today, worry about performing each movement perfectly.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

With partner,

400m Medball Run

40 Partner Wallballs

30 Partner Chest Passes

20 Partner Russian Twist passing medball to each othe behind the back

100 Ft. Partner Wheelbarrow (50 ft. each)

200m Medball Run together

Skills Work

Warm-up (No Measure)

Skill (15:00 – 25:00)

Handstand Walking or Handstand Hold

*Spend 10 minutes practicing today.

*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon

Metcon (AMRAP – Reps)

Metcon (25:00 – 50:00)

5 Rounds of 40s work/20s Rest for max reps:

1a) Wallballs (20, 14)

1b) Box Jumps w. step down (24, 20)

1c) Handstand Walking or Shoulder Taps

1d) Russian Twists w. a plate (25, 15)

1e) Max Calories Row

*Score = total Wallballs + Calories
L2: (14, 10) (20, 15) (15, 10)

L1: (10, 8) (20, 15 Step-ups) (10, BW)

Extra Credit

Warm-up (No Measure)

Back + Quads (50:00 – 60:00)

1 Rounds of:

60 Double KB Rows

60 Double KB Front Squat

*Use two light KBs and be smooth with each repetition ie. slow + controlled.