CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: Today we start a new cycle with the Banded Sumo Deadlift which was tested on Monday. Take 3-4 sets to build to your 75% and use that weight for ALL 8 sets of 3, every 60-90s. Reset on each rep, these are NOT done touch n go.
– Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Don’t try to overpace this one, just go for it!
(3:00 – 15:00)
Box Programming Dynamic Warm-up
BP Dynamic Consists of:
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
15 Seated (on Bench) Dynamic Jumps to warm-up the CNS
Banded Sumo Deadlift (3-3-3-3-3-3-3-3)
8 x 3 @75% of Monday, every 60-90s.
Under Pressure (Time)
Thrusters (95, 65)
Burpee Box Jumps (24, 20)
L3: (75, 55)
L2: (65, 45) (20, 15)
L1: (55, 35) (Regular Burpees/no box)
(50:00 – 60:00)
Wide Stance Banded Pull-Throughs: 4 x 25. Rest 60s.
*Between each set complete a 10s Side Plank each side.