CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: Week 2 of Speed Deadlift using a band. These should be fast, efficient. Be aggressive but reset on each rep.
– Metcon: Benchmark workout that you can easily redline on. Challenge yourself to go at a fast pace and with loading, but be smart.
(3:00 – 15:00)
5 Minutes of Dynamic Warm-up that consists of jumping, skips, back peddle, lunging, jumping jack shuffle, ect.
Get creative, it doesn’t have to be complicated.
With a barbell:
2 Rounds of:
5 Power Cleans
5 Front Squats
15 Glute Bridges (BW) (Squeeze glutes for 1 count at top) *All with an empty bar
2-3 Sets of Banded Deadlift Review + Practice
Banded Conventional Deadlift (2-2-2-2-2-2-2-2-2-2)
10 x 2 @65% of Monday + Band Tension. Every 60s.
– Reset on each rep, not done touch n go.
– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest 90s.
Metcon Prep: Power Clean + Front Squat Build to Metcon weight in 3 sets of 2 Power Clean + 2 Front Squat.
Simple Man (Time)
Power Cleans (155, 105)
Front Squat (155, 105)
(55:00 – 60:00)
Glute March on a bench x 100 Total Reps.