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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of Pause Front Squat work. This week should be 5% heavier, BUT all sets should look like last week and be executed perfectly.

– Metcon: Today we are looking at sustaining higher-output, around 85% for all sets. You’ll have enough rest to do this, but make sure you do not go 100% or you’ll likely won’t be able to recover.

Warm-up

(3:00 – 15:00)

*Have everyone go through and perform a 30s Interval on the Bike at 60% Effort

Then,

KB Warm-up, Tabata Style (20 work/10 rest) x 3 Rounds:

1a) KB March (Right Side)

1b) KB March (Left Side)

1c) Russian Swing

1d) Goblet Alt. Reverse Lunges

Then,

*Have everyone go through and perform a 30s Interval on the Bike at 85% Effort

+

20 Air Squats (or Alt. Pistols)

10 KBS (Heavy)

+

Review Front Squats

Strength

Paused Front Squat (3-3-3-3-3)

Squat: 5 x 3 @80%, every 90s.

– 1 Second Pause on each rep

– Take 4 sets to build to 80% before starting the clock

Metcon Prep

2 Rounds of:

15s AB Sprint (increase intensity on each set)

10 Air Squats

5 KBS

Rest 60s

Metcon

Metcon (No Measure)

Every 4:00 x 5 Sets:

30s Max Row

20 Air Squats

10 KBS (70, 53)
Rx+:(Alt. Pistols, total) (88, 70)

L3: (53, 35)

L2: (45, 30)

L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

Extra Credit

(55:00 – 60:00)

Double Leg Prone Banded Leg Curls: 3 x 30-40. Rest 60s.