CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Prep: We only have a limited amount of time to warm-up for the metcon so between sets make sure your equipment and scaling is good to go.

– Metcon: Today’s workout has no time cap. The barbell loaded is intended to be heavy and should be broken up. Remember the lives lost on 9/11 when this one gets tough.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Grab Barbells, Boxes, Set-up pull-up scaling, ect.

*Perform 5 Reps of each movement and making sure your scaling is on point.

*Squat Clean Thruster: Build to desired Metcon weight in 3 sets. Rest 60s.

*In between sets set-up remaining equipment/scaling.

Metcon

9/11 (Time)

For time:

2001m Row

11 Squat Cleans (155, 105)

11 Strict Pull-ups

11 Thrusters (155, 105)

11 Strict Pull-ups

11 Front Squats (155, 105)

11 S20H (155, 105)

11 Burpee Box Jumps (30, 24)

11 Squat Cleans

11 Strict Pull-ups

2001m Row

*No time Cap
L3: (135, 95) (24, 20)

L2: (115, 75) (Band Assisted Strict Pull-ups) (20, 15)

L1: (1200m Rows) (Coaches choice of Barbell Weight) (Ring Rows) (Burpees no Box)

*Alternative Options

Rowing: 1 Mile Run at the beginning and end of workout