CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Shoulder/Lat work today. Seated Shoulder presses are a relatively new movement for us. Use a weight that is challenging but doesn’t break your form.

– Metcon: Each interval is intended to give you about 40s of work. You should be able to hold on to a 80% effort for all rounds.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

KB Warm-up with 1 KB

10 Single Arm KBS (5 each)

10 1-Arm KB Squats (5 each)

10 Single Arm Push Press (5 each)

10 Single Arm KB Rows (5 each)

10 Single Arm Reverse Lunges (5 each)

10 KB Figure 8s

Then,

KB Snatch Progressions x 6:00

– KB Single Arm Swing

– KB High Pull

– KB Transition/Snatch

*Perform 5 Reps of each.

Strength

Seated Dumbell Presses (10-10-10-10)

Seated DB Presses, neutral grip
Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest 30s.

Banded Pull Downs (15-15-15-15)

Banded Pulldowns: 4 x 15. Rest 30s.

Metcon

Metcon (AMRAP – Reps)

METCON (30:00 – 55:00)

EMOM 20:

Minute 1: 10 KB Snatch each (53, 35)

Minute 2: 15 Hollow Rocks

Minute 3: 10 KB Rows each (53, 35)

Minute 4: 15 SDHP (53, 35)

Minute 5: 100m Active Recovery Jog

*Score = total reps
L3: (45, 25)

L2: (35, 25)

L1: (35, 25 Single Arm Russian Swings for KB Snatch)

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Barbell Curls 21s: 3 x 7-7-7. Rest 60s.

– Bottom + Middle + Full ROM.