CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should be relatively difficult. Between sets perform 25 banded pull-aparts.
– Metcon: This workout is locally/globally demanding ie. pull-ups will challenge your local musculature and KBS/TGU will challenge your cardio-respiratory system/musculature head to toe. Be smart, and pace yourself at around 75%. There is no time component today so you can focus on quality!
(3:00 – 15:00)
Review the TGU with no weight. Have everyone get down the floor and walk everyone through this pretending they have a KB in hand. Perform 2 reps on each side
Grab a light KB and complete:
5 TGU on each side
5 Single Arm Russian Swings each
5 Single Arm KB Push press each
5 KB Front Squat on each side
5 American Swings
5 Yoga Push-ups
Review Close Grip Bench Press + Pull-ups Scaling
Close Grip Bench Press (10-10-10)
– add weight each set building to a moderate/heavy set of 8-10.
– This is 3 “work sets”
Banded Pull-aparts (25-25-25)
Make sure pull-up scaling is good to go.
Metcon (No Measure)
(35:00 – 55:00)
Not For time:
2 Turkish Get-ups after each completed round (1 on each side) 10 Pull-ups
20 KBS (53, 35)
20:00 Cap on this Work
L3: (45, 30)
L2: (Band Assisted Pull-ups) (35, 25)
L1: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)
*Ideally your athletes will use the same weight for TGU as they use for KBS.
*Score = favorite named CrossFit workout
(55:00 – 60:00)
Abs w. plate Switch: 4 x 20s work/20s rest.