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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)

– Metcon: Today we are looking for about 45-50s of working as the time to transition/catch your breath will take 10-15s. Nothing should stop you in your tracks on this workout so look to maintain a consistent effort of about 70% for the entire 20 minutes.

Warm-up

Warm-up (No Measure)

(3:00 – 15:00)

Partner Abmat Pizza Game x 7 minutes

*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.

*Note: The wheelbarrow will serve as a core/shoulder warm-up =)

Then,

Tabata Double Unders

8 x 20s work/10s Rest

L2: (Double Under Attempts)

L1: (Single Unders)

Metcon Prep

(15:00 – 25:00)

Review:

HR Push-ups

SDHP

Squat Thursts

WallBalls

*Spend 60-90s per each movement going over technique + allowing your athletes to perform 30s of work (10-15 reps)

Metcon

Metcon (No Measure)

4 Rounds of:

60s of Hand Release Push-ups

60s of SDHP (53, 35)

60s of Double Unders

60s of Wallballs (20, 14)

60s of Squat Thrusts

60s Rest
L2: (Box Push-ups) (45, 25) (Double Under Attempts) (14, 10)

L1: (Box Push-ups) (35, 20) (Single Unders) (10, 8)

*Score = What you’re grateful for

Alternate Options for Squat Thrusts

– Short Shuttle Sprints (done inside or out)

– Front Rack KB Carry x 60s

*We just rowed yesterday so I would not recommend using that for a sub today.

Extra Credit

(55:00 – 60:00)

Plank OFF: Who can hold the longest? If anyone makes it beyond 5 minutes, starting adding plates 10# plates to each athletes back =)

Rx+:(Longest L-Sit Hold)