CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Final week of Jerk work. Today we’ll perform 4 sets of 2 with 80% and 4 sets of 1 with 85%. Work on being perfect on each set.

– Metcon: Today’s work is about sustainability. Like many of our longer/mixed modal EMOMs the listed work should easily done in the 60s interval and allow you time to transition and catch your breath.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5 Minutes of Dynamic Warm-up done where you circle your athletes up. Complete in place 5-7 Bodyweight movements of the coaches choices done with 10 reps each movement.

Then grab a barbell and a band and complete:

3 Rounds of:

2 Push Press

2 Push Jerks

2 Split Jerk

25 Banded Pulldowns

*Add light each + repeat adding weight each set. These can be done from the rack with a partner.

Strength

Split Jerk (2-2-2-2)

Jerk: 4 x 2 @80%, every 90s

THEN

Split Jerk (1-1-1-1)

4 x 1 @85%, every 60s.

Metcon Prep

Warm-up (No Measure)

Metcon Set-up: Take 10 mins and have athletes set-up all their stations + go through 5-10 reps of each.

Metcon

Metcon (AMRAP – Reps)

METCON (35:00 – 55:00)

EMOM 20:

Minute 1: 30 Shoulder Taps or 25 FT. Handstand Walk

Minute 2: 10/6 Strict Wide Grip Pull-ups

Minute 3: 10 Box Jumps w. step down (24, 20)

Minute 4: 10 KBS (53, 35) + 30 Double Unders

Minute 5: 60s Single Unders
Rx+:(25 Ft. HS Walk) (6/4 Bar Muscle-ups) (15 Box Jumps) (40 Double Unders)

L3: (6/3 Strict Pull-ups)

L2: (Band Assisted Pull-ups) (35, 25) (30s of Double Under Attempts)

L1: (12 Ring Rows) (20, 15) (35, 25 Russian Swing) (30 Single Unders) (Minute 5 Complete Rest)

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Accumulate:

200 Banded Pull-aparts (40-50 per set)

100 KB Side Bends (50 each)