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Announcements

Holiday Hours for Thanksgiving
Wednesday
• Open for the 5am, 6am, 9:30am, 12pm, and 5:30pm classes
• No 7pm Class
Thursday
• 9:30am is the only class
Friday
• Open for the 9:30am and 12pm classes
Saturday
• Regular Schedule Resumes

The WOD on Thanksgiving will be a partner WOD. Please feel free to bring your family and guests.

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a max over the course of 8-10 sets. If you’ve performed this variation before use the same band as you used last time.

– Metcon: New benchmark workout that should be done at near maximal effort. Squat Clean Thrusters should be a challenging load. Effort should be around 90%.

Warm-up

(3:00 – 15:00)

Grab a barbell and complete:

2 Rounds of:

8 Sumo Deadlifts

8 Front Squats

8 Squat Clean Thruster

10 Lateral Jumps over the Bar

10 X-Band Walks Left + Right

Then,

The remainder of the warm-up reviewing the finer points of the Sumo Deadlift & Squat Clean Thruster

Strength

Banded Sumo Deadlift (1-1-1-1-1-1-1-1-1-1)

Build to a 1RM. Rest 2:00

– Beginner: Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00.

Metcon Prep

Work up to work weight for the Squat Clean Thruster performing sets of 1. Rest 60s.

Metcon

Thunderstruck (Time)

For time:

21 Squat Clean Thrusters (155, 105)

42 Bar Facing Burpees
Rx+:(185, 125)

L3: (135, 95)

L3: (115, 75)

L1 Metcon:

For time:

30 Thrusters (95, 65)

30 Burpees

8:00 Time Cap

Extra Credit

(55:00 – 60:00)

Banded Leg Curls: 3 x 30-40 each. No rest.