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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Benchmark strength piece. Take 8-10 sets to build to a 1RM. Make sure you have a spotter in place. Floor Press is a great variation to build your lockout that transfers to many other movements we perform in CrossFit. It’s likely your Floor Press will be less than your bench press as you can’t use your feet.

– Metcon: Metcon #1 should be fast paced around 80-85%. Today is a good opportunity to work on cycling small sets of C2B Pull-ups while your grip is already fatigued. Metcon #2 is accessory work. Move through these sets with a purpose as the accessory work is just as important as anything else we do.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Grab a lax ball and hit 1-2 trigger points x 30s each:

– Pecs

– Triceps

Then with a band and barbell:

10 BB Rows

10 Banded Pull-aparts

5 Push Press

10 Push-ups

5 S20H

10 Banded Pull-aparts Then,

5:00 to Review Rope Climbs

Strength/Skill

A: Floor Press (1-1-1-1-1-1-1-1)

1RM

Rest 60s.

– Build to a max in 8-10 sets.

– Beginner: 5 x 5, adding weight if form permits. Rest 90s.

B: Warm-up (No Measure)

Banded Pulldowns: 4 x 10. Rest 60s.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 55:00)

AMRAP 8:

2/1 Rope Climb

5 C2B Pull-ups

15 S2OH (135, 95)

Rest 2:00
Rx+:(Legless RC)

L3: (1 Rope Climb) (Regular Pull-ups) (115, 75)

L2: (2 Wall Climbs) (Band Assisted Pull-ups) (95, 65)

L1: (2 Half Wall Climbs) (10 Ring Rows) (75, 55)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6:

Single Arm Farmer Carry x 50 ft ea. AHAP

15 Banded Pushdowns

10 Barbell Rows (135, 95)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1a) Trap 3 Raises: 3 x 12-15 ea. Rest 30s.

1b) Reverse Barbell Curls: 3 x 10-12. Rest 30s. @3030 Tempo.