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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: We are on week 3 of our gymnastics skill cycle. Alternating movements for 10 minutes: Minute 1 will be an L-sit hold and minute 2 will be a chest facing handstand hold against the wall. Select a level which is challenging but can be maintained with good form for 10-20s (i.e. L-sit performed on rings, plates, parallettes) for all 5 rounds.

– Metcon: 5 rounds of each of the following movements will be completed with 60 seconds of work followed by 30 seconds of rest. The focus of today’s metcon will be quality reps performed at about 75% intensity. Take short rests as needed maintain proper form. Think quality over quantity.

Warm-up

(3:00 – 15:00)

Row 300 meters or Bike or Ski Erg x 60s.

Then perform,

10 Hollow Rocks

10 Supermans

10 Burpees

10 Jumping Jacks Straight Arms

10 Scorpions

3 inchworms with pushup

Then grab medballs,

Complete 1 round of:

WITH MEDICINE BALL

RDL x 8

Front Squat x 8

Press x 8

Row x 8

Hang Clean x 8

Power Clean x 8

Squat Clean x 8

Thruster x 8

Gymnastics

(15:00 – 30:00)

EMOM 10:

MINUTE 1: 10-20s L-Sit Hold

MINUTE 2: 20s Chest Facing Wall Handstand Hold

Metcon

Metcon (No Measure)

Each for quality, perfect reps:

5 Rounds of 60s/30s off:

1a) Wall balls (20, 14)

1b) Double Unders

1c) Row

1d) Pull-ups
Rx+:(C2B Pull-ups)

L2: (14, 10) (Double Under Attempts) (8-10 Band Assisted Pull-ups per round)

L1: (10, 8) (Ring Rows 8-12 reps per round)

*No measure*

Extra Credit

(55:00 – 60:00)

Seated DB Cleans: 3 x 12-15. Rest 60s.

*Same as two weeks ago