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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: For today’s 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up to parallel, then down below parallel before finishing at the top building to a 3RM over the course of 5-6 sets.

– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Warm-up

(3:00 – 15:00)

Grab a medium band

then,

20 Walking Lunges (BW) (total)

20 Banded Goodmornings (squeeze glutes)

20 Scorpions (total)

20 X-Band Walks (10 left + 10 right)

20 Glute Bridges (Bodyweight)

20 Air Squats

Then,

Grab a barbell and set-up in a rack

3 Sets of 3 of Practicing 1 1/4 Front Squat.

Strength

1 1/4 Front Squat (3-3-3-3-3-3)

3RM. Rest 2:00

– Beginner: Front Squat work up to a moderate set of 5. Rest 90s.

Metcon Prep

Metcon Prep of Touch n Go Deadlift building to Metcon weight in 3 sets of 3. Rest 60s.

Metcon

Batwings (Time)

For time:

45 Calorie Row

30 Deadlifts (225, 155)

30 Lateral Burpees

9:00 min cap
L3: (185, 125)

L2: (155, 105)

L1: (90s Max Cals on rower) (135, 95) (Regular Burpees or Squat Thrusts)

Extra Credit

(55:00 – 60:00)

Banded Pull-Throughs: 4 x 15. Rest 60s.