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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: We are working on becoming efficient with touch n go hang power cleans today. Keep loads light, 50-60% or less.

– Metcon: Today’s metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for 75% of max effort.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Grab a lax ball and spend 30s on each trigger point in:

– Glutes

– Quads

– Triceps

Then with an empty barbell:

5 RDLs

10 Front Squats

10 Walking Lunges

5 Hang Muscle Cleans

10 Walking Lunges

10 BB Rows

Rest 10s

3 Hang Power Cleans on coaches call

Rest 20s

3 Hang Power Cleans on coaches call

Strength/Skill

Hang Power Clean (3-3-3-3-3)

5 x 3 @50-60%. Rest 90s.

– Work on touch n go reps today.

– Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5.

Rest 90s.

– or hang muscle cleans

Metcon

Metcon (Time)

Metcon (30:00 – 55:00)

“MJ”

For total time:

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows (135, 95)

60/50 Push-ups

500 Meter Row

25:00 Cap
L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans)

(400m Row per round)

(Ring Rows for BB Rows)

(Box Push- ups)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

Worlds Greatest Stretch x 30s each pose