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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a moderate or heavy single of the Push Jerk depending on your comfort level over the course of 8-10 sets resting 90s between sets.

– Metcon: You should be able to get through each round for at least the first 8 minutes of this workout UB as sets are small and intended to prevent excessive fatigue early. This is a good workout to focus on movement efficiency. The effort for this metcon should be around 80-85%.

Warm-up

(3:00 – 15:00)

With a partner and a medball complete: 400m Medball Run

Then,

30 Partner Wallballs

30 Push-ups (review scaling to box push-ups for metcon)

Review Pull-up/Scaling + perform 2 sets of 5 with scaling option or Rx. *Leave medball out/pull-up scaling set-up and grab barbells

Then,

Review Push Jerk. Perform small sets on the coaches call.

Strength

Push Jerk (1-1-1-1-1-1-1-1)

15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets.

Metcon Prep

Spend 5 Making sure everyone is good to go for the Metcon.

Metcon

Metcon (AMRAP – Rounds and Reps)

(40:00 – 55:00)

AMRAP 15:

5 Pull-ups

7 Push-ups

9 Wallballs (20, 14)
Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball)

L2: (Band Assisted Pull-ups) (Box Push-ups) (14, 10)

L1: (Double KB Bent-over Rows x 10 per round) (8 Box Push-ups) (10 Wallballs at 10, 8)

Extra Credit

(55:00 – 60:00)

Seated DB Cleans: 3 x 12-15. Rest 60s. *These should be light!