CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Final week of Speed Front Squats and Posterior work. There is no pause this week like past

weeks. All sets should be explosive AF!

– Metcon: Today is a GPP based partner workout in which you can break work however you see fit. Your

HR will be elevated for the entire workout so don’t underestimate the value and demand of this work.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Adductors x 30s each then,

3 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength

Front Squat (EMOM 6 X 3)

EMOM 6: 3 Front Squats @75-80%.

– No Pause this week

right into DL’s

Deadlift (EMOM 3 X 5)

EMOM 3: 5 RDLs @same weight as Front Squat.

Metcon

Metcon (AMRAP – Reps)

Metcon (35:00 – 55:00)

AMRAP 20 in teams of 2:

0:00-10:00

Max 100 Ft. Trips of Farmer Carries (70, 53)

10:00-15:00

Max Rounds of:

20 Goblet Squats (70, 53)

20 Russian KBS (70, 53)

20 Hollow Rocks

15:00-20:00

Max Reps

10 Front Rack Reverse Lunges (total) (115, 75)

10 Burpees

*One person works at a time.

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

7-10 Minutes of Light Recovery Work in the form of:

Bike, Row, light foam rolling, light sledpulling.