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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s workouts have two objectives: aerobic capacity and skill under fatigue. Keep your effort around 80%.

Warm-up

(3:00 – 20:00)

“Joe DeFranco Limber 11”

Foam Roll IT Band

Foam Roll Adductors

SMR Glutes (lax ball)

Bent-knee Iron Cross

Rollovers into V-sits

Rocking Frog stretch

Fire Hydrant circles

Mountain Climbers

Cossack Squats

Seated Piriformis stretch

Rear Foot Elevated Hip Flexor stretch

Metcon

Metcon (Time)

WOD #1

For total time:

40-30-20-10

Rowing Calories

Rest 90s between sets.

16:00 Cap

Metcon (Time)

WOD #2

For time:

50-40-30-20-10

UB Double Unders

*Rest as needed between each set. If you break you must start your SET over!
Rx+:(Reps of 100-80-60-40-20)

L2/L1: UB Single Unders

10:00 Cap

Metcon (Time)

WOD#3

For time:

100 Calories on the Rower

10:00 Cap

Metcon (2 Rounds for time)

Partner option

For time in teams of 2:

Round 1:

100 Calorie Row (50 cals ea)

300 Double Unders (in 25 ub sets)

100 Calorie Row (50 cal ea)

Round 2:

100 Calorie Row (25 cals ea)

300 Double Unders (in 25 ub sets)

100 Calorie Row (25 cal ea)

Record time for each round.

36:00 cap

Extra Credit

(55:00 – 60:00)

100 Prone Double Leg Banded Leg Curls