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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– GPP: The goal of today is to perform to sledwork, carries, and shuttle sprints without the added element of time. All of this work is quite challenging and if done right we’ll leave you feeling like you’ve got a lot done in one session. The shuttle sprints are not intended to be 100% effort so work on your stride length today and arm mechanics.

Warm-up

(3:00 – 15:00)

Box Programming Dynamic Warm-up

BP Dynamic Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Then,

Review Sled work, Farmer Carry, Shuttle Sprint

*IF you’re performing “alternate option” we’ll spend 10 Minutes performing Pose Running Drills

Metcon

Metcon (No Measure)

(15:00 – 55:00)

1) 5 Rounds of:

60 yard Sledpull Powerwalk @heavy. Rest 60s.

Then,

Rest 60s before proceeding to #2

2) 5 Rounds of:

Farmer Carry x 60 yards. Rest 60s.

Then,

Rest 60s before proceeding to #3

3) 5 Rounds of:

200 Meter Shuttle Sprint. Rest 60s.

50 Meters out, 50 meters back x 2 @80% (not a full sprint).
*Alternate Workout Option

AMRAP 25 with a partner:

Run 200 Meters (or 200m row, 40s bike or ski erg)

*One athlete completes a full set at a time.

Extra Credit

(55:00 – 60:00)

Banded Ab Pulldowns: 3 x 20. Rest 60s.