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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Final week of Open Gymnastics Skill. Really try to reinforce skills from last week. All work should be done in small sets and not induce high amounts of fatigue.

– Metcon: Today’s piece is about recovery. If you’re performing 18.1 this week over scale and only push about 60% effort today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Run or Row 500 meters then, 7:00 of Abmat Pizza Game *For every drop complete:

5 Air Squats

5 Push-ups

5 Sit-ups

Strength/Skill

Warm-up (No Measure)

Strength/Skill (15:00 – 30:00)

Gymnastics Skill (Repeat from last Tuesday)

Choose between one movement that will show up in this years open:

– Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon)

– Handstand Push-ups

– T2B

*Work on refining your skills and accumulating some low-volume work today. This work should not be too taxing or make you sore.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (30:00 – 55:00)

AMRAP 25 w. a partner:

20 SDHP (53, 35)

40 Walking Lunges (BW)

800 Meter Run or 1k Row
*One person works, but split intervals in half. No score today. Have athletes guess the Open WOD.

L3: (45, 25)

L2: (35, 25)

L1: (25, 20)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

AFAP:

40-30-20-10

Banded Pull-throughs

Banded Face pull-apart

Double Leg Banded Leg Curls