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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: This is the FINAL week of Box Squat work. Next, we’ll start a cycle for the Front Squat. All sets of Box Squats today should look very similar to last week in terms of speed off of the box.

– Metcon: Today’s Metcon should be a burner. Give the first half of this workout your all. If you have a time/load from last year let that serve to develop your game plan for today.

Warm-up

(3:00 – 20:00)

Grab a set of Dumbbells and Bar then complete:

2 Rounds of:

10 Reverse Lunges in place (alternating, total)

5 DB Front Squats

10 RDLs w. bar

10 Bird-dogs, 5 each side.

Then,

Take 5 Minutes to Review Cleans

Take 5 Minutes to Review + Warm-up Box Squats

Strength

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

*Use a 15″ Box
7 x 3 @70% of 12/3 3RM, every 60s.

Metcon Prep

Metcon Prep: Set up barbells, DBs

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
*Scaled (35, 20)

*Stepping over the bar allowed

*Beginners: Build to a moderate load in the Deadlift instead of clean.

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Extra Credit

(55:00 – 60:00)

Single Leg DB RDLs w. support: 4 x 6-10 each. Rest 60s.

OR

Light 400 meter sledpull powerwalk