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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 3 of Front Box Squats. The loading is slightly heavier but speed should still be able to be maintained for all sets.

– Metcon: Benchmark workout today where deadlifts are intended to be heavy, meaning if you cannot complete more than 5 UB Reps than the weight is too light.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Glute Circuit:

10 X-Band Walks Left/Right

10 Banded Goodmornings

10 X-Band Walks Forward/Backward

10 Glute Bridge with 1 count at top

10 Banded Goodmornings

Then with a Barbell + Wallball:

5 Deadlifts

5 Front Squats

10 Wallballs

Rest + add light weight to bar

3 Deadlifts

3 Front Squats

3 Push Press

Strength/Skill

Front Box Squat: 8 x 3 (3-3-3-3-3-3-3-3)

1) Front Box Squat: 8 x 3 @66%, every 60s.

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.

Warm-up (No Measure)

2) Touch n Go Deadlifts: Work up to Metcon performing 3 sets of 2. Rest 60s.

Metcon

Metcon (AMRAP – Reps)

Metcon (35:00 – 50:00)

“Timebomb”

In 12:00

50 Wallballs (20, 14)

40 Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs
Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:000

AFAP:

40-30-20-10

Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls