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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a touch n go 5RM over the course of 5 sets. Shoot for 80% of current 1RM.

– Metcon: Today’s Metcon will likely challenge you more than you think. DB Hang Squat Cleans are a movement we don’t see too often so be smart with scaling. Both AMRAPs are meant to be done at near maximal effort.

Warm-up

(3:00 – 15:00)

2 Sets with a barbell + band:

10 RDLs

10 Synergee-Band Walks Each

15 Thoracic Rotations

Then,

3 Rounds of:

3 DB Hang Squat Clean

3 Burpees

6 Alt. Box Step-ups

12 Glute Bridges (squeeze glutes for a 1 ct. at top)

Rest + add light weight

Strength

Deadlift (5-5-5-5-5)

Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00.

Rx+:(Use a heavy band over the bar).

– Beginner: 5 x 5, adding if form permits.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs.

5 DB Hang Squat Cleans (50s, 35s)

5 Burpee Box Jumps (24, 20)
L3: (45s, 30s)

L2: (35s, 20s) (20, 15)

L1: (25s, 15s) (Burpees no box)

*Score = Total Reps/Rounds

Extra Credit

(54:00 – 60:00)

Sumo Stance Banded Pull-Through: Accumulate Max Reps in 5:00

*Between sets perform a 15s RKC Plank