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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: 18.1 is about pacing and managing your ab fatigue early. Treat this workout as you would any other 20-minute triplet and start off slow and adjust your pace as you progress. Also, this is a relatively new DB movement, but luckily we perform lots on unilateral work so be confident in your ability to navigate this “new” movement. Have fun and don’t stress about the end result!

Warm-up

Warm-up (No Measure)

WARM UP/PREP (3:00 – 15:00)

Grab a light DB and Practice DB Hang Clean + Jerk for 3 sets of 3 each.

Then perform,

AMRAP 7:

3 DB Hang Clean + Jerk each arm

3 T2B or Knee Lifts

14/12 Calorie Row (on the first round then 8/6 thereafter)

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Metcon

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Metcon

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Metcon

Crossfit Games Open 18.1 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Sit-ups

10 Dumbbell Hang C&J 20/10 lb

14/12-Cal Row