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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Take 8-10 sets and build to a 1RM Sumo Deadlift. As always, form takes precedence so if you start to lose it end your sets.

– Metcon: Benchmark workout. Try to beat previous time if you have one. Otherwise establish a plan that allows you to avoid redlining. Squat clean thrusters should be able to be done in fast singles. 90% effort today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Lower Body Warm-up

BP Lower warm-up is as follows:

With a barbell + foam roller + heavy band 2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Lower Body Warm-up

BP Lower warm-up is as follows:

With a barbell + foam roller + heavy band 2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Strength/Skill

Sumo Deadlift (1-1-1-1-1-1-1-1)

Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set.

2) Squat Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s.

Metcon (Time)

Metcon (40:00 – 50:00)

“Green Light”

For time:

15-12-9

Squat Clean Thrusters (135, 95)

Burpee Box Jumps (24, 20)

Rx+:(155, 105) (30, 24)

L3: (115, 75)

L2: (95, 65)

L1: (75, 55)

8:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1a) Front Elevated Split Squat on 45# plate: 3 x 6 ea. Rest 45s.

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