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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Upper/Lower strength work today. Work up to a challenging set of Bench press and use the same weight for all sets of Split Squats.

– Metcon: You should be able to sustain your pace for all rounds as you’ll receive enough rest to be consistent. Remember, how much harder DB Thrusters are than BB so use lighter weights if needed.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Grab a foam roller and roll 1-2 inches trigger points x 30s each on:

– Thoracic Spine

– Lats

– Quads

– IT Bands

Then grab 2 Light DBs with your parter and complete:

5 DB Thrusters (each)

10 Renegade Rows

10 Air Squats

5 Push-ups

10 DB Thrusters

3 DB Man Makers

5 DB Split Squats each
*All work is done by each athlete while the other rests.

Weightlifting

DB Bench Press (8-8-8-8)

Use the same weight across all sets
Rest 60s

DB Reverse Lunges (6-6-6-6)

Use the same weight across all sets
Rest 60s

Metcon

Metcon (AMRAP – Reps)

METCON (30:00 – 55:00)

AMRAP 8 w. a partner:

Run 100 Meters

10 DB Thrusters (50, 30)

Rest 60s

AMRAP 8:

Row 100 meters

10 Air Squats

7 Push-ups

Rest 60s

AMRAP 8:

Run 100 Meters

3 DB Man Makers (50, 30)
*One athlete completes a full round at a time.

*Scale DB Loads as needed and Push-ups to Box Push-ups

*Score = total reps

Extra Credit

Metcon (Weight)

EXTRA CREDIT (55:00 – 60:00)

AMRAP 8:

15 Banded Pushdowns

15 Banded Pulldowns

100 Ft. Farmer Carry, Heavy.
Record Farmers Carry Weight