CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a 1RM Front Squat over the course of 8-10 sets. Have a plan in place in terms of how much weight you’re going to add each set.

– Metcon: Today’s metcon is meant to be done at “balls to the wall” pace. Power cleans should be light/fast. Don’t try to pace this one, just go for it!

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5 Minutes of Dynamic Warm-up that includes, lunges, skips, shuffles, backpedal then grab a barbell and complete:

3 Rounds of:

3 Muscle Clean

3 Front Squat

3 Power Cleans

3 Bird-dogs each side

*Add light weight after each round.

Strength

Front Squat (1-1-1-1-1-1-1-1)

Front Squat: 1RM. Rest 2:00-3:00

– Build over the course of 8-10 sets.

– Your last 2-3 sets increase rest if needed

– Beginner: Work up to a moderate set of 5 or work technique with the Goblet Squat.

Metcon Prep

Warm-up (No Measure)

Metcon Prep:

2 Rounds at game speed.

4 Power Cleans

4 Bar Facing Burpees

Rest 60s + add weight to bar if needed.

Metcon

Full Speed (Time)

“Full Speed”

For time:

21-15-9

Power Cleans (135, 95)

Bar Facing Burpees
9:00 Cap

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Burpees)

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (50:00 – 60:00)

Superset of:

– Dimel Deadlifts (30% of Deadlift): 3 x 30. Rest 30s.

– Hollow Rocks: 3 x 15-30. Rest 30s.