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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: The goal today is to build to 90% of your current max (or a heavy 1) in 5-6 sets. Once you’ve reached 90% we will perform an EMOM for 4 minutes to get in some volume with heavier loading and work on being smooth/efficient.

– Metcon: Each AMRAP is intended to be a maximal effort hence the reason the reps and time domain are low. It’s likely you will not be able to repeat your effort for all 3 AMRAPs and this is okay, but we want 100% the first metcon and 80-85% effort on the last two.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of:

15 Banded Goodmornings

60s Glute Activation with a mini-band

Then,

Grab a barbell and complete:

5 Deadlifts

10 Lateral Bar Hops

5 Front Squats

10 Burpees

5 Power Cleans

5 Front Squats

*Add weight

2 Power Cleans

2 Lateral Burpees

2 Squat Cleans

2 Lateral Burpees

*Rest as needed between sets.

Strength/Skill

(15-35)

Back Squat (1-1-1-1)

1) Back Squat: Work up to 90% for 1 rep, then EMOM 4: 1 Rep @90%.

– Build to 90% in 5-6 sets performing sets of 1-2 reps. Rest 90s.

– Beginner: 5 x 5, adding weight if form permits.

Warm-up (No Measure)

Power Clean + Squat Clean
Work above metcon weight performing sets of 2. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 55:00)

“Times 3”

AMRAP 5:

3 Squat Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans (135, 95)

6 Lateral Burpees

Rest 2:00

AMRAP 5:

3 Power Cleans

3 Squat Cleans

6 Lateral Burpees

L3: (115, 75)

L2: (95, 65)

L1: (75, 55) (Regular Burpees)

Beginner Metcon:

10 Goblet Squats in Place of Squat Cleans (53, 35)

10 Deadlifts in Place of Power Cleans (135, 95)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1a) Bulgarian Split Squat: 3 x 6 ea. Rest 45s.

1b) Stir the Pot: 3 x 10 reps each direction. Res 45s.