CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today we’ll perform 2 sets of max reps pull-ups. The 3 minutes rest between sets is so you can come close to repeating your effort.

– Metcon: Find a pace around 80% today and sustain it for the entire 18 minutes. Work on being smooth with your rowing intervals today ie. consistent drive/recovery phase. Goal of the day is to complete all Hang Power Cleans UB.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Abmat Pizza Game x 5:00 *Every drop complete:

5 Air Squats

5 Yoga Push-ups

10 Scorpions

Then,

Review the Hang Power Clean with your favorite progressions x 5 Minutes. Review Strict Pull-up and Scaling x 2 Minutes.

Strength

Pull-ups (2 x MAX)

Strict Pull-ups: 2 x Max. Rest 3:00

– Beginner: Partner Assisted: 3 x 5. Rest 90s.

Skills Work

Toes-To-Bar (10 minutes)

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 55:00)

AMRAP 18:

40 Double Unders

30 Abmat Sit-ups

20 Calorie Row

10 Hang Power Cleans (135, 95)
L3: (115, 75)

L2: (60s Double Under Attempts) (18/15 Cal Row) (95, 65) L1: (40 Singles) (15/12 Calorie Row) (Russian Swings 53, 35)

*Alternate Options

20 Calorie Row = 15 Calorie Bike or 200 Meter Run

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

Superset of:

– Banded Facepull: 3 x 15. No rest.

– OH Banded Tricep Extensions: 3 x 25. No rest.