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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: 1 1/4 Front Squat the intent is time under tension. Each rep you’ll go below parallel then up slightly above parallel, then down below parallel before finishing at the top.

– Metcon: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Grab a KB and a Foam Roller Complete:

30s on Hamstrings

30s IT Bands

30s on Thoracic Spine

Then complete:

10-8-6-4-2

Russian Swings on first two sets.

Then full American Swings on last 3 sets.

Goblet Squats

Then grab a barbell, and Review 1 1/4 Front Squat practicing reps for 2-3 sets.

Strength/Skill

1 1/4 Front Squat (3-3-3-3-3-3)

3RM. Rest 2:00

– Build in weight over the course of 5-6 sets.

– Beginner: Work up to a moderate set of 5.

Metcon

Metcon (Time)

Metcon (35:00 – 50:00)

“Pavement”

4 RFT:

15 KBS (70, 53)

30 Double Unders

15 Goblet Squats (70, 53)

30 Double Unders

15:00 Cap
L3: (53, 35)

L2: (45, 25) (30s of Double Under Attempts)

L1: (35, 25 Russian Swings) (50 Singles each set)

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

3 Rounds of:

35 Banded Leg Curls Each

10s Plank on Foam Roller (rollout for advanced athletes)