CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Today we’ll perform a strength giant-set where we’ll go through 3 movements for the upper-body resting after all 3 are complete.

– Metcon: We are looking for sustained efforts throughout around 75-80% effort. These are mainly local movements that will fatigue quickly if you’re not smart about breaking your sets.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Tabata Double Unders/Dub Attempts

Then, spend 10 minutes warming up the WOD movements, doing 2-5 reps per movement:

Pull-ups/Jumping Pull-ups

Push-ups

Air Squats

1 Rope Climb/RC scaling

Strength

Inverted Rows (9-9-9-9)

9 Inverted Rows (supinated grip)

Bar Dips (7-7-7-7)

7 Bar Dips (partner assisted or scale to DB Bench Press)

Ultra Wide Grip Strict Pull-ups (5-5-5-5)

(partner assisted if needed)

Warm-up (No Measure)

Rest 2:00 between rounds.

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (35:00 – 55:00)

AMRAP 8:

1 Rope Climbs

30/20 Push-ups

60 Double Unders

Rest 2:00

AMRAP 8:

1 Rope Climb

20 Air Squats

200m Run
Rx+:(Legless Rope Climbs) (15/10 HSPU each round in place of Push-ups) (Alt. Pistols in place of Air Squats)

L2: (5 Strict Band Assisted Pull-ups per Rope Climb) (Box Push-ups) (60s Double Under Attempts) (7 Ring Rows per Rope Climb)

L1: (10 Ring Rows per Rope Climb) (Box Push-ups) (Single Unders)

Extra Credit

Warm-up (No Measure)

UPPER ACCESSORY WORK (55:00 – 60:00)

2 Options:

6 Minutes of Sledpull Rows + 30 Banded Pushdowns

or Superset of:

1a) Barbell Curls: 3 x 15. rest 10s.

1b) DB Rollback Tricep Extensions: 3 x 12-15. Rest 10s.