CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Strength: Build to a 1-RM Floor press over the course of 6-7 sets. Make sure you have a spotter in place and try to beat your previous max by 5#s.

– Metcon: This workout has the added challenge to force you to complete your wallballs UB. Break your sets of T2B/Push Press early so you’ll have the ability to maintain UB wallballs and not incur the burpee penalty.

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up then with a barbell, a band, and wallball

3 Rounds of:

5 Yoga Push-ups

5 Push Press

5 Wallballs

25 Banded Pull-aparts

Rest as needed.

Strength

Floor Press (6×1)

1RM. Rest 2:00

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Metcon

Bobby Axelrod (Time)

For time:

21-15-9

Push Press (135, 95)

T2B

*33 UB Wallballs after each set (20, 14) (10’, 9’)

*If you break during your wallballs Complete 10 Burpees on the spot
L3: (115, 75)

L2: (95, 65) (Knee Lifts) (14, 10)

L1: (75, 55) (Abmat Sit-ups) (10, 8 not UB)

15:00 Cap

Extra Credit

DB Rollback Tricep Extensions: 3 x 15. Rest 60s.

*Can be done on the floor or a bench