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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Work up to a heavy set of TGU accumulating volume as you go. Rest 60-90s between sets.

– Metcon: Each tabata is for max reps so keep track of your reps throughout. Shoot for 20s of UB work each set.

Warm-up

Warm-up (No Measure)

Warm-up/Review

“9 Essential Movements of CrossFit w. a PVC”

*Go through 10 reps of each movement resting 10-20s between movements.

Strength/Skill

Turkish Get Up (6-3-2)

Accumulate 6 Reps on each arm at a light weight Accumulate 3 Reps on each arm at a medium weight Accumulate 2 Reps on each arm at a heavy weight

Record last set

Metcon

Metcon (AMRAP – Reps)

Metcon (30:00 – 55:00)

Tabata:

1) Medball Cleans (20, 14) Rest 60s

2) SDHP (53, 35)

Rest 60s.

3) Mountain Climbers Rest 60s.

4) Double Unders

Rest 60s.

5) Ring Rows

*Score = total reps

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1) Barbell Single Leg RDLs: 3 x 8 ea. Rest 60s.

2a) Banded Plank Row: 3 x 10 ea. Rest 30s.

2b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.