Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: 4 Gymnastics tests today that you should record and keep track off. Rest as much as needed between movements.

– Metcon: Each set should be around 40s of work. If not scale accordingly. This “metcon” contains gymnastics work and accessory work so quality > quantity. Score = Open goals.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Upper Warm-up

This is the actual warm-up:

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Strength/Skill

*Rest as much as needed between sets.

Pull-ups (1)

Strict Pull-ups: 1 x Max.

*Strict Band Assisted Pull-up

Handstand Push-ups (1)

Handstand Push-up: 1 x Max.

*Seated DB Shoulder Press x Max Reps

Chin up (1)

Strict Chin-ups: 1 x submax.
*Strict Ring Rows

*within 3-4 reps of max

Push-ups (1)

Push-ups: 1 x Max.

*Box Push-ups

Metcon

Metcon (No Measure)

Metcon (35:00 – 55:00)

EMOM 20:

Minute 1: 40 Double Unders

Minute 2: 15/12 T2B

Minute 3: 10 Calorie Row

Minute 4: 15 Barbell Rows (135, 95)

Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)

*Score = Your goal for this years Open

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1a) Rolling Tricep Extensions: 3 x 12-15. Rest 30s

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