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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 1 of our upper-body work/HSPU work. All of these sets should be challenging. Take 3 sets to warm-up before completing 5 “work sets”

– Metcon: Today’s workout is a complex movement so each rep will require a high amount of energy. Be smart and find a pace around 80-85% that you can work on taking big chunks out of this workout at a time with strategic bouts of rest.

Warm-up

(3:00 – 15:00)

Box Programming Upper Warm-up

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength

Handstand Push-ups (5-5-5-5-5)

5 x 5-7. Rest 45s.

– Adv: Strict + Deficit

– Int: Strict OR Kipping

– Beg: Box Push-up x 5-8 per set.

1-Arm KB Rows w. rotation (8-8-8-8-8)

5 x 8 ea. Rest 45s.

Metcon

Man Maker (Time)

For time:

30 Man Makers (50, 30)
L3: (45, 25)

L2: (35, 20)

L1: (30, 15)

15:00 Cap

Extra Credit

(50:00 – 60:00)

Accumulate:

50-100 DB Hammer Curls

50-100 Bent-over rear delt raises

*Go light