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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we’ll be repeating strength work with the BB glute bridge that was performed two weeks ago. The work today comes with more volume and your goal is to exceed the weight you used last week for all 6 sets of 6 reps. Hold the top of each rep for 1 count.

– Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.

Warm-up

(3:00 – 15:00)

100 Steps with mini-band over knees

*alternate between laterally + forward + backward

Then,

Barbell Warm-up:

RDL x8 (3 second eccentric; 2 second pause below the knee)

Front Squat x8

Shoulder press x8

Barbell DL to shin x10

*Add Weight

Deadlift x8

*Add Weight

Deadlift x6

*Add weight

Deadlift x4

*Add weight

Deadlift x2

Then,

Review Glute Bridges

Strength

Barbell Glute Bridge (6-6-6-6-6-6)

6 x 6. Rest 90s.

– Use one challenging weight for all sets

– Try to exceed weight used on 3/11.

Metcon Prep

Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.

Metcon

Timebomb (AMRAP – Reps)

In 12:00

50 Wallballs (20, 14)

40 Lateral Burpees over the Bar

30 Deadlifts (275, 185)

Remaining time AMRAP: Wallballs
Rx+: (315, 205)

L3: (225, 155)

L2: (14, 10) (165, 115)

L1: (10, 8) (135, 95)

*Score = total wallballs completed

Extra Credit

(55:00 – 60:00)

Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.