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CrossFit Tucker – CrossFit

Whiteboard Brief

(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.

Warm-up

(3:00 – 20:00)

5 Minutes of Dynamic Movement that consists of

A Skips

Knee Grabs

Solider Kicks

Walking Lunges with a twist

High Knees

Back Peddle

Carioca

90 Degree Hip Rotations

Ect.

Then,

Review Rope Climbs, HSPU and all scaling options. Athletes will then 5 minutes of warming up for the workout.

Metcon

Metcon (Time)

10-8-6-4-2

Kipping HSPU

*2 Rope Climbs after each set w. legs
Rx+:

10-8-6-4-2

Strict HSPU

*2 Legless Rope Climbs after each set

L3:

10-8-6-4-2

Kipping HSPU to 1 Abmat

*1-2 Rope Climbs w. legs after each set

L2/L1:

15-12-9-6-3

Box Push-ups

Strict Band Assisted Chin-ups

Extra Credit

(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.