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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: The goal today is to work on refining our OHS so try not to sacrifice your form for heavier loading.

– Metcon: Benchmark workout. Completing lunges in as a few of sets as possible is your goal today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Sets of:

10 Steps Glute Activation x Right, Left, Forward, Backward

10 Glute Bridges on floor with 1 count squeeze (miniband over knees). Rest as needed.

Then grab an empty BB:

3 Muscle Snatch

3 Overhead Squats

Rest 10s

3 Muscle Cleans

3 Front Squats

Rest 10s

3 Power Cleans

3 Front Squats

Rest 10s

3 Muscle Snatch

3 OHS

Overhead Squat (3-3-3-3-3-3)

6 x 3 @75%, every 60s.

– Work up to 75% or a moderate weight in 3-4 sets x 3 reps per set.

– Beginner: Goblet or Front Squat: 5 x 5. Rest 90s.

Warm-up (No Measure)

Warm-up Power Cleans + OH KB Lunges x 3 sets of 3 reps for cleans/3 reps each leg for lunges. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Short + Sweet”

3 RFT:

10 Power Cleans (135, 95)

20 Double KB Walking OH Lunges (53s, 35s)
L3: (115, 75) (35s, 25s)

L2: (95, 65) (Weighted walking lunges)

L1: (65, 35) (BW Lunges)

Beginner: Clean Grip Deadlifts in place of Cleans (135, 95)

11:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

Plank Complex of Side Plank + Elbow Plank + Side Plank: 4 x 10s each. Rest 30s.

*Squeeze abs hard on each. Athletes should be shaking!