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12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm

***Holiday Attire HIGHLY encouraged***

–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***

CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today are performing strength work for both the Back Squat/Bench Press. The goal with both is to build to a challenging set for each, 5 and 3 for Back Squat and 10 and 5 for the Bench Press.

– Meton: Today’s “Metcon” is more of an accessory piece for the hamstrings, core, and legs. Move through each round with a purpose, but rest as needed.

Warm-up

(3:00 – 15:00)

Softball or LAX Ball in Glutes x 60s each,

BP Lower Complex #3 (done with an empty barbell)

10-8-6-4-2

RDLs

Muscle Clean from below the knee

Front Squat

Front Rack Reverse Lunge (total reps)

Barbell Row

Then,

Worlds Greatest Stretch x 20s each pose

Strength

Back Squat with a Pause (5-5-5)

adding weight each set. Rest 2:00

– 1 ONE THOUSAND pause on each rep

Back Squat with a Pause (3-3-3)

adding weight each set. Rest 2:00

– 1 ONE THOUSAND pause on each rep

Bench Press (10-10-10)

adding weight each set. Rest 2:00

– Medium Grip

Bench Press (5-5-5)

adding weight each set. Rest 2:00

– Medium Grip

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

100 Ft. Farmer Carry (AHAP)

8 BB RDLs

12 Front Reverse Lunges (6 each)

*Athlete choice of Barbell Loading