Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 1 of Front Box Squats. These should not be terribly heavy and sets should be perfect in terms of technique. Make sure you keep your core tight/engaged. We will perform these for the next two weeks.

– Metcon: Squat cleans are intended to be heavier today. Pull-ups are not intended to be done UB so challenge yourself today. This workout is intended to be more of a “grind”

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of:

10 Russian Swings (squeeze glutes at top)

10 Lateral Squats (5 each)

10 Steps Glute Activation Right + Left

Then with a barbell

3 Deadlifts

3 Muscle Cleans

3 Front Squats

Rest 10s

3 RDLs

3 Squat Cleans

Rest 10s

*Put bar into rack and complete 5 Front Box Squats *Add weight + repeat

Strength/Skill

Front Box Squat (3-3-3-3-3-3-3-3-3)

Front Box Squat: 9 x 3 @60%, every 60s.

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

Squat Cleans (1-1-1-1)

Squat Cleans: Build to a Metcon weight in 3-4 sets performing 1-2 reps per set. Rest 30s.

Pull-up Scaling + Set-up (2-2-2)

Once scaling is set up perform sets of 2-3 reps to get warm. Rest 30s.

Metcon

Metcon (Time)

Metcon (35:00 – 50:00)

“Mr. Clean” For time:

21-15-9 C2B Pull-ups

9-7-5 Squat Cleans (155, 105)

Rx+:(185, 125)

L3: (Pull-ups) (135, 95)

L2: (Band Assisted Pull-ups) (115, 75)

L1: (Ring Rows) (95, 65)

Beginner:

21-15-9

Ring Rows

Goblet Squats (53, 35)

Squat Thrusts

10:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

2 Options:

1) 400 Meter Sledpull Powerwalk @1/2 BW

2a) Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.

2b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.

*2a/2b is one of the 3 options done as a superset.