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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon Prep: Perform 3 sets at game speed to prepare for the metcon.

– Metcon: Try to beat your previous score if you have one, by 1 full round. Ideally, each round would take between 60-90s for the first 10 minutes to complete so scale accordingly.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Run or Row 400 Meters then,

Circle your athletes up. Go through each athlete having them choose 1 exercise that you will all perform 10 reps of as a group. Go through this for 8 Minutes.

Then grab a foam roller,

10 slow passes each lat

10 Slow passes thoracic spine

Metcon Prep

Warm-up (No Measure)

Metcon Prep (15:00 – 25:00)

“Cindy Prep”

3 Sets as strict as possible:

3 Strict Pull-ups

6 Push-ups

9 Air Squats

15 Banded Pull-aparts

Rest 90s

or

“Mary Prep”

3 Sets as strict as possible:

3 Strict HSPU

6 Alt. Pistols

3 Strict Pull-ups

15 Banded Pull-aparts

Rest 90s

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows (Box Push-ups)

Warm-up (No Measure)

OR

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)

L1: (Ring Rows (Box Push-ups)

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1a) Seated DB Lateral Raises: 3 x 15. Rest 30s.

1b) Banded Face-pulls: 3 x 25. Rest 30s.