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Announcements

We hate to say goodbye 😢, but lets send Coach Christina off with a WOD and celebration to remember! There will be a FAREWELL partner WOD on Saturday, February 16th at 9am (with a potluck brunch to follow). Come wish her well and say goodbye, before she makes the move back home to Ohio.

Friends/Family are welcome. Bring a brunch dish or side to share. Partner WOD will be posted closer to the date. It will be a fun one!
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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we’ll start a new cycle for the push press. All sets should be fast/aggressive.

– Metcon: Today’s workout is a spin-off of classic CF workout “Angie.” The volume of work is high so pace yourself accordingly so you do not hit failure. Effort should be around 75%.

Warm-up

(3:00 – 15:00)

AMRAP 6 of:

100 Ft. Shuttle Spring (down 50 back 50)

10 Air Squats

8 Hollow Rocks

6 Yoga Push-ups

4 Scorpions each side

Then,

Grab Barbells and complete on the coaches call.

– Strict Press x 3 (ribs down/abs tight)

– each rep on the coaches call

– Push Press x 3 (vertical dip + drive + strong finish)

– each rep on coaches call

Rest + Repeat Push Presses x 3 Reps

Then,

Set up in racks in groups 2-3 people.

Strength

Speed Push press against single band (3-3-3-3-3-3)

6 x 3 @55-60% of last Friday, every 60s.

– Beginner: 5 x 5, no band. Rest 90s.

– If you’re not using bands perform all sets at 75% of 1RM.

Push Press (3-3-3-3-3-3)

@ 75%

Metcon

Metcon (Time)

8 RFT:

10 Pull-ups

10 Push-ups

10 Abmat Sit-ups

10 Air Squats

20:00 Cap
Rx+:(C2B Pull-ups)

L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups)

L1: (4-5 Rounds) (Ring Rows) (Box Push-ups)

Extra Credit

(55:00 – 60:00)

1-Arm DB Rows: 5 x 8-10 each. Rest 60s.