CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number.

– Metcon: Set the goal of sustaining your splits today with effort around 80%. Starting slow and adjusting will the smart thing to do. Overall, you should be able to complete T2B/S20H in 2 sets or less.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Partner Abmat Pizza Game:

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

*This warm-up will be done for 8 minutes then Reminder of time you’ll review Bench Press Technique. Please make sure you watch this video.

Strength

Bench Press (1-1-1-1-1-1-1-1)

1a) Bench Press: 1RM. Rest 2:00

Beginner: 5 x 5, adding weight each. Rest 2:00

1b) In between sets complete 20 Banded Pull-aparts.

Metcon

Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run
Rx+:(155, 105) (21/18 Calorie Assault Bike in place of Run)

L3: (115, 75)

L2: (Knee Lifts) (95, 65 Push Press)

L1: (20s Elbow Plank each round) (DB Push Press, neutral grip)

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (50:00 – 60:00)

Accumulate:

150-200 Banded Pushdowns

75-100 KB Curls