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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 2 Front Box Squats. Only 3% heavier so you can maintain proper bar speed. Remember, we’d rather you move faster than go heavier. Speed > load.

– Metcon: Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one. Have a plan before starting on how to partition sets. Hold your partner accountable to hitting the standards.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Lower Body Warm-up

With a barbell + foam roller + heavy band 2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction Foam Roll each Adductor x 10 passes each Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

20-30s Banded Ankle Distractions each.

Strength/Skill

Front Box Squat: 9 x 3 (9 x 3)

Strength/Skill (15:00 – 30:00)

Front Box Squat: 9 x 3 @65%, every 60s.

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
RX+: 5 or less unbroken sets

L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

3 Options:

1) 400 Meter Sledpull Powerwalk@1/2 BW

2) Reverse Hyper: Accumulate 50-75 Reps @30-50% of Back Squat 1RM.

3a) Reverse Lunge + RDL Combo: 4 x 6 ea. Rest 45s.

3b) Straight Leg Weighted Sit-ups: 4 x 10. Rest 45s.

*3a/3b is one of the 3 options done as a superset.