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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Today’s work done as a superset, push/pull. Loads for close grip bench press should be perfect form but challenging.

– Metcon: This workout should be fast-paced, around 85-90% of your max effort. DB Snatch is same standard as CF Open from last year.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 of PVC Game then,

3-Way banded shoulder Lat Stretch x 20s each position,

then grab a light DB +Band and perform:

5 DB Push Press right and then left arm

20 Banded Pull-aparts

5 DB Rows right and then left arm

20 Banded Pull-aparts

6 Alt. DB Snatch from the Floor

6 Burpees

20 Banded Pull-aparts

Strength/Skill

Bench Press (6-6-6-6)

Close Grip Bench Press: 4 x 6-8 ea. Rest 60s.

Ring Rows (8-8-8-8)

Ring Rows w. a pause: 4 x 8-10. Rest 60s.

Warm-up (No Measure)

Take 5 minutes and get heart-rate for Metcon performing at “game speed” :

2 Rounds of:

6 Alt. DB Snatch

6 Squat Thrusts

Rest 90s.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 45:00)

AMRAP 7:

14 DB Snatch from the Floor alternating (50, 30)

7 Burpees
L3: (40, 20)

L2: (30, 15)

Beginner:

AMRAP 6:

10 Russian KBS (53, 35)

5 Burpees OR Squat Thrusts

Extra Credit

Warm-up (No Measure)

Extra Credit (45:00 – 55:00)

1a) 1 1/4 KB Tricep Extensions: 4 x 10. Rest 30s.

1b) Banded Plank Rows: 4 x 10 ea. Rest 30s.