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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.

– Metcon: Barbell Conditioning piece. Use a load that will challenge you to complete sets of 15 UB.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

2 Sets with a barbell + band:

10 RDLs

10 X-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 Power Snatch

3 OHS

3 Thrusters

3 Bird-dogs each side

Rest + add light weight

Strength

Deadlift (5-5-5-5-5)

Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00.

Rx+:(Use a heavy band over the bar).

– Beginner: 5 x 5, adding if form permits.

Metcon

3 (Time)

For time:

30 Power Snatch (115, 75)

30 Overhead Squats (115, 75)

30 Thrusters (115, 75)
10:00 Cap

L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

Beginner Metcon Option:

For time:

30 Deadlifts (95, 65)

30 Front Squats (95, 65)

30 Push Press (95, 65)

10:00 Cap

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (50:00 – 60:00)

Accumulate:

150-200 Banded Pull-Throughs

60s L-Sit Hold or Hollow Hold or RKC Plank

*Superset the two. Complete big sets of 30-50 reps per set.