CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Metcon: Today’s work is a “cardiac output” type session where your heart-rate should be around 60-70% for the entire workout. The goal today is complete all your loaded carries without stopping (only to switch arms), 100 ft.
(3:00 – 15:00)
12 min Dynamic Warm-up including:
World’s Greatest Stretch x 10s each pose
Dynamic Warm-up including:
Side Shuggle with Arm Swing
Low Bear Walk
Lateral Bear Walk (both directions)
*End with 3 sets of get-up sprints. Have athletes lay on their backs (3 at a time) and on your clap they’ll get to their feet and sprint starting off at 50% intensity and increasing on each set.
Handstand Walk (10 minutes)
Handstand Walk Progressions x 10 Minutes.
*Coaches choose your favorite progressions.
Metcon (AMRAP – Rounds and Reps)
50 Ft. Single Arm OH KB Carry Right
50 Ft. Single Arm OH KB Carry Left
25 Air Squats
50 Ft. Front Rack KB Carry Right
50 Ft. Front Rack KB Carry Left
25 Hollow Rocks
60s on Rower for Calories
*Score = Rounds + Calories
(55:00 – 60:00)
Single Arm Banded Pushdowns: 100 Reps per arm in as few of sets as possible.