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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of Pull-up strength work. The purpose of this work is to develop the primary movers for pull-ups.

– Metcon: Today’s metcon should leave you enough rest after each set to sustain consistent intervals. Shoot for 70-80% effort. The 60s rest will be incomplete rest but enough to catch your breath and repeat similar levels of intensity.

Warm-up

(3:00 – 15:00)

DB Warm-up w. 1 light DB 2 Rounds x 8 reps each:

– Push Press Right

– Push Press Left

– Front Squat Right

– Front Squat Left

– 15 Hollow Rocks

– 10 DB Front Rack Walking Lunges +

7 Minutes to Review:

Review Handstand Push-ups (scaling) + T2B

Strength

Perform 4 sets of Wide Pronated Grip Inverted Rows and DB Hammer Curls and rest 2:00 between rounds.

Inverted Rows (8-8-8-8)

8-10 Wide Pronated Grip Inverted Rows

DB Hammer Curls (8-8-8-8)

(heavy DBs)

Metcon

Metcon (AMRAP – Rounds and Reps)

(35:00 – 55:00)

AMRAP 20:

Run 400 Meters

15 T2B

12 DB Front Rack Walking Lunges (50, 30) (total)

9 HSPU

Rest 60s after each completed round.
Rx+:(Strict HSPU)

L3: (Use 1 Abmat HSPU)

L2: (Knee Lifts) (35, 25) (10 Box Push-ups)

L1: (Abmat Sit-ups) (25, 15) (8 Box Push-ups)

Extra Credit

(55:00 – 60:00)

Banded OH Tricep Extensions: 3 x 20. Rest 60s.