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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

A) Whiteboard Brief (0:00 – 3:00)

– Skill: If you were here last Thursday work on refining your skills with the T2B. In addition, we are going to accumulate volume today.

– Metcon: Each set should be completed at 75% effort. Look to complete all your splits within 30s of each other.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

PVC Game

*Every time PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

4th Drop: 10 V-Ups + 10 Alt. Step-ups
*Progressively make the PVC game harder so you have at least 4 drops

Strength/Skill

Metcon (No Measure)

Strength/Skill (15:00 – 35:00)

Skill

– T2B + Static Hold

*Spend 15 Minutes working on improving T2B efficiency. Between sets of T2B drills perform a static hold of your choice choosing between:

– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.

– Ring Support or Box Support

*Accumulate T2B Volume During your Skill Sets
Adv: 50+ Reps

Int: 30+ Reps

Beg: 20+ Reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 55:00)

AMRAP 18:

30 Calorie Row

20 Air Squats

16 DB Hang Power Snatch (8 ea.)

10 Box Jumps Overs (24, 20)

*Athlete choice of DB weight
*Alternate (scale) Options:

400m Run

Extra Credit

Metcon (Time)

Extra Credit (55:00 – 60:00)

Elbow Plank: Who can hold the Longest?