CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Metcon: After an entire month of training the musculature that assists movements like rope climbs and HSPU we are putting all our work together to test both the HSPU and Rope Climb. The goal with this workout is to stay consistent and NOT hit failure.
(3:00 – 20:00)
5 Minutes of Dynamic Movement that consists of
Walking Lunges with a twist
90 Degree Hip Rotations
Review Rope Climbs, HSPU and all scaling options. Athletes will then 5 minutes of warming up for the workout.
*2 Rope Climbs after each set w. legs
*2 Legless Rope Climbs after each set
Kipping HSPU to 1 Abmat
*1-2 Rope Climbs w. legs after each set
Strict Band Assisted Chin-ups
(45:00 – 60:00)
AMRAP 10 of:
10 Side Plank Crunches each
20 Double KB Bent-over Rows
30 DB Rollback Tricep Extensions (light)
*Rest as needed.