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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Final week of pull-up strength work. Perfect form with each set ie. slow + controlled.

– Metcon: This workout is very simple, but will go by slower with excessive resting between movements than you think if you’re not smart with pacing. Shoot for 80% effort which means you’ll only rest during transitions.

Warm-up

(3:00 – 15:00)

Abmat Pizza Game x 6 Minutes

*For every drop complete 10 Banded Pull-aparts + 10 Thoracic Rotations +

6 Minutes to Review Rope Climb Technique

Strength

4 Rounds of:

8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video)

20 Banded Facepull-aparts

Rest 90s between rounds.

1-Arm KB Rows w. rotation (4 x 8)

(1 ct pause at top of each rep) each (at 53s of the video)

Banded Face-Pull Aparts (4 x 20)

Metcon

Metcon (Time)

(30:00 – 55:00)

5 RFT:

2/1 Rope Climb

15 DB Push Press (50, 30) (neutral grip)

20/17 Calorie Row
20:00 Cap

Rx+:(2/1 Legless Rope Climbs) (60, 40) (20/18 Cal Assault Bike)

Rx Can also sub 5 towel pull-ups per round if possible.

L2: (5 Band Assisted Chin-ups per round) (35, 25)

L1: (10 Ring Rows with pause a top per round) (25, 15) (15 Calorie Row)

Extra Credit

(55:00 – 60:00)

RKC Plank: 3 x 10s + 10s + 10s. Rest 60s.

– Side Plank + Elbow Plank + Side Plank

– Squeeze as hard as possible! Create full-body tension.