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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: This is the final week of our HSPU work. Next week we’ll perform a “tester” cycle workout with HSPU/Rope Climbs.

– Metcon: Today we are looking at 75% effort for all rounds. KB weight choices should be light and allow for sets of 10/10 the entire workout.

Warm-up

(3:00 – 15:00)

Rowling with a partner x 8 Rounds:

Resting athlete completes:

10s Foam Roll of Lats each side

10 Banded Pull-aparts

Then,

Review HSPU + Legless Rope Climbs + Scaling

Strength

Handstand Push-ups (6-6-6-6-6)

5 x 6-8. Rest 45s.

– Adv: Strict w. a vest

– Int: Strict OR Kipping

– Beg: Box Push-up x 5-8 per set.

Rope Climb (2-2-2-2-2)

Legless Rope Climbs: 5 x 1-2. Rest 45s.

– Adv: Wear a vest

– Int: No vest

– Beg: BW Inverted Rows w. 1 ct. pause

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17:

300 Meter Row

20 KBS (53, 35)

10 T2B
Rx+:(5/3 Bar Muscle-ups after T2B each round)

L3: (45, 30)

L2: (35, 25) (Knee Lifts)

L1: (35, 25 Russian Swings) (Abmat Sit-ups)

– Alternate Option for Rowing

– 400m Run

Extra Credit

(55:00 – 60:00)

3 Rounds of:

15 DB Rollback Tricep Extensions

30 Banded Pull-aparts, underhand grip

Rest as needed.