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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Today (and next week) we are specifically focusing on Open WOD gymnastics Skill. This session should be 100% skill development and not tear you up.

– Metcon: Partner up today and come up with a strategy to go through this work in the shortest possible time. Effort should be around 80%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Grab a Foam Roller and a light Dumbbell: Foam Roll x 1-2 Trigger Spots/30s each

– Calves

– Quads

– IT Bands

Then,

10 Alt. DB Snatch from Floor

10 Hollow Rocks

5 DB Push Press each arm

10 DB Goblet Squats

5 DB Rows each arm

10 Walking Lunges

Then,

2:00 of Double Practice. Alternate between singles and doubles.

Strength/Skill

Metcon (No Measure)

Strength/Skill (15:00 – 30:00)

Gymnastics Skill

Choose between one movement : – Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)

– Handstand Push-ups

– T2B

Metcon

Metcon (Time)

Metcon (30:00 – 55:00)

For time with a partner:

250 Double Unders

200 Walking Lunges (BW)

150 Abmat Sit-ups

100 Alt. DB Snatches (50, 35) (each arm = 1 rep)

75 T2B

50 DB Thrusters (50, 35)

*One person works at a time.

L3: (40, 25)

L2: (Double Under Attempts) (35, 25) (Knee Raises)

L1: (Single Unders) (30, 15) (Knee Raises) 25:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

3 Rounds of:

30 Banded Leg Curls each

10 1-Arm Rows w. rotation each.

*Rest as needed.