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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a 3RM wide stance box squat over the course of 6-7 sets. Make sure you stay tight, stick back on the box and have spotters in place. Use a wide stance.

– Metcon: Each section of this workout is intended to be done at near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to repeat your output on AMRAP #2.

Warm-up

(3:00 – 15:00)

Oscillatory Form Roll Adductors x 45s/each (pick a spot and stay on that spot only moving 2-3 inches)

Then,

Dynamics x 5 minutes including:

Jumping Jack shuffle

High knees

Butt Kicks

90 degree hip rotation

Carioca

Lateral lunge

Then,

2 rounds x 5 reps per BB movement of:

RDL

Front Squat

Hang Muscle Clean

Power Clean

Synergee-Band Walks x 10 each direction.

Strength

Wide Stance Box Squat (3-3-3-3-3-3)

*Use a 15″ Box
3RM. Rest 2:00

– 15″ Box

– Beginner: 5 x 5, adding weight if form permits (or a higher height box).

Metcon Prep

Power Clean + Front Squat: Build to desired metcon weight performing sets of 1 + 1. Rest 60s.

Metcon

Gameday (Time)

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 7:00

30 Power Cleans (155, 105)

30 Lateral Burpees

*Score = total time minus rest. 8 Minute Cap for each section. Put individual split times in notes.
L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

Extra Credit

(55:00 – 60:00)

Banded Pull-Throughs: 4 x 25. Rest as needed.

– Sets 1+2: Medium Stance

– Sets 3+4: Ultra Wide Stance

– squeeze glutes hard on each repetition