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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Perform 2-3 warm-up sets then with a challenging weight perform 5 sets of 10 with the same weight for all sets. This will be followed by some direct biceps work.

– Metcon: Today’s Metcon is strategy piece. Go slower than you think and think about the overall goal of making it as far as you can. Starting off slower will allow you to push your sets when the rep counts get higher and when you need more time to complete the required work.

Warm-up

(3:00 – 15:00)

Grab a light set of DBs and a band complete:

15 DB Push Press

20 DB Renegade Rows (total)

15 DB Front Squats

20 DB Renegade Rows (total)

15 DB RDLs

20 Alt. DB Curls

Then,

3 Way Banded Shoulder Lat Stretch x 30-60s each

Strength

DB Bench Press (10-10-10-10-10)

DB Neutral Grip Bench Press: 5 x 10. Rest 90s.

Alt DB Curls (10-10-10)

Alt. DB Curls: 3 x 10 each. Rest 60s.

Metcon

Death by Burpees (AMRAP – Rounds and Reps)

Death By Burpees
EMOM as long as possible:

Minute 1: 1 Burpee

Minute 2: 2 Burpees

Minutes 3: 3 Burpees

And so..

*Score = Last fully completed round

Extra Credit

(55:00 – 60:00)

OH Banded Triceps Extensions: 4 x 20-30. Rest 60s.

*Between sets complete 20 Russian Twists.(total)