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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: Week 2 of our Sumo Banded Deadlift work. Loading should only by 5% heavier and allow for perfect/fast sets. Take 3-4 sets to build to your work weight. These are NOT done touch n go, reset on each rep.

– Metcon: Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets.

Warm-up

(3:00 – 15:00)

Grab barbells and a light band + complete:

8 Sumo Deadlifts

8 Front Squats

10 X-BAND Walks Left/Right

6 Sumo Deadlifts

6 Thrusters

10 Glute Bridges

*Add light weight

4 Sumo Deadlifts

4 Thrusters

10 Birddogs

Then,

Review Sumo Deadlift against a band.

+

Set up Benches and perform 10 Seated Dynamic Vertical Jumps. This is simply to warm-up the CNS

Strength

Banded Sumo Deadlift (2-2-2-2-2-2-2-2-2-2)

10 x 2 @80% of Last Monday, every 60s.

Seated Dynamic Vertical Jumps (20 jumps)

20 Jumps. Rest 60s.

– Use a weighted vest if possible. Perform 3-4 reps per set then rest 60s.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
For time:

150 Wall balls (20, 14) (10’, 9’)

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Extra Credit

(AFTER CLASS)

100 Double Leg Prone Banded Leg Curls