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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of speed work with the box squat. All sets should be fast/explosive. Get as wide as possible.

– Metcon: This workout should be 100% effort today. You should NEED the entire 3 minutes to recover.

Warm-up

(3:00 – 15:00)

Quick Dynamic Warm-up x 6 minutes

then,

Glute activation:

(2 sets)

Mini-Band Glute Activation

– 10 Left

– 10 Right

– 10 Forward

– 10 Backward

– 10 Clams each side

*This should burn like you know what!

Strength

Wide Stance Box Squat (3-3-3-3-3-3-3-3)

*Use a 15″ Box
8 x 3 @65% of Last Monday 3RM, every 60s.

Metcon Prep

Metcon Prep: Set-up Sleds.

Metcon

Metcon (Time)

5 Rounds, each for time:

200 Ft. Sledpush Sprint (moderate weight)

20 Burpees

Rest 3:00
L2: (15 Burpees per round)

L1: (4 Rounds) (10 Burpees per round)

Alternate Option

– 60 Yard Sledpull Powerwalk

– 20s Air Bike Sprint

– 200m Shuttle Sprint

25:00 Cap on this work

Extra Credit

(55:00 – 60:00)

Prone Banded Leg Curls: 3-4 x 25. Rest 60s.