CrossFit Tucker – CrossFit
Whiteboard Brief
(0:00 – 3:00)
– Metcon: Today we are looking for consistent work in each AMRAP 10. Your barbell weight choices should be light and allow for quick sets. Try to sustain around a 75% effort for each workout. 20 Rep barbell sets should be split into two sets with the goal of breaking sets in half for the entire workout.
Warm-up
(3:00 – 15:00)
7 Minutes of Dynamic Warm-up that includes:
High Knees
Butt Kickers
Inside Taps
Outside Taps
A Skip
B Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
Metcon Prep
(15:00 – 25:00)
Grab a barbell and on coaches call
– 3 Hang Muscle Cleans
*Rest + talk about next movement
– 3 Hang Power Cleans
*Rest + talk about next movement
– 3 Push Press
Then,
Set-up for Burpee Pull-ups/Rowers
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20 Push Press (115, 75)
10 Lateral Burpees Over the Bar
250m Row
Rest 2:00
Rx+:(Start each round w. 3/2 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (53, 35 Goblet Squat for Hang Squat Cleans) (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
20 Hang Power Cleans (115, 75)
10 Burpee Pull-ups
250m Row
Rx+:(Start each round w. 3/2 Bar Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (53, 35 Goblet Squat for Hang Squat Cleans) (Regular Burpees) (53, 35 Russian Swings for Hang Power Cleans)
Extra Credit
(55:00 – 60:00)
2 Rounds of:
60 Double Leg Banded Leg Curls
60 Banded Pull-aparts, change hand position each set
– palms up, palms in, palms over
No rest between sets.