CrossFit Tucker – CrossFit
(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.
(3:00 – 15:00)
100 Steps with mini-band over knees
*alternate between laterally + forward + backward
RDL x8 (3 second eccentric; 2 second pause below the knee)
Front Squat x8
Shoulder press x8
Barbell DL to shin x10
Review Glute Bridges
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.
Touch n Go Deadlift: Build to Metcon weight in 3-4 sets. Rest 60s.
Timebomb (AMRAP – Reps)
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
(55:00 – 60:00)
Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.