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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Today is a good day to practice T2B drills as they’ll most definitely show up in the open. Also, reinforcing good movement patterns to practice in the Metcon is the goal today.

– Metcon: Today’s metcon is intended to be done in “you go, I go” style where you’ll complete all of the listed work while your partner rests.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Abmat Pizza Game x 7:00 For every drop complete: 10 Right + Left

3 Squat Thrusts

Then,

Worlds Greatest Stretch x 20s each pose.

Strength/Skill

Metcon (No Measure)

Strength/Skill (15:00 – 30:00)

Skill

– T2B + Static Hold

*Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between:

– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.

– Ring Support or Box Support

Metcon

Metcon (Time)

Metcon (30:00 – 55:00)

10 RFT w. a partner, you go, I go style:

40 Single Unders

30 Mountain Climbers (2 Count = left + right = 1 rep)

20 Air Squats

10 T2B

5 Squat Thrusts

*After each set complete a partner Wheelbarrow of 100 total feet (50 feet each). *Work is NOT split. One athlete completes all of the listed work while their partner rest. *Each athlete will complete 5 total rounds each.

20:00 Cap

Extra Credit

Metcon (Time)

Extra Credit (55:00 – 60:00)

Wallsit: Who can hold the Longest?