CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Work to a max in the rack deadlift. In theory you should be able to pull more since the ROM is decreased. The purpose of the Rack DL is to work the top range of your deadlift and posterior chain.

– Metcon: Today’s piece is intended to challenge you as the movements are high-demand and the loading is relatively heavy for the prescribed volume. 90% effort on this piece.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5 Minutes of Dynamic Warm-up then,

With a barbell 3 sets:

3 Deadlifts from below knee

3 Muscle Cleans

3 Front Squats

3 Power Clean

3 RDLs

10 Total Birddogs in between sets. Add weight each set.

Strength

Conventional Rack Deadlift (1-1-1-1-1-1-1-1)

Conventional Rack Deadlift: 1RM. Rest 2:00

– Set so bar is just below your knees

– If you have chains or bands use them

Metcon Prep

Warm-up (No Measure)

Power Clean + Front Squat: Work up to Metcon Weight

Metcon

Simple Man (Time)

For time:

15-10-5

Power Cleans (155, 105)

Front Squat (155, 105)

9:00 Cap
L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Extra Credit

Warm-up (No Measure)

POSTERIOR + CORE (50:00 – 60:00)

Dimel Deadlifts: 3 x 30@30% of Rack Deadlift. Rest 30s.

*After each set complete 20s RKC Plank