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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Have fun today and build to a heavy set. Rest as much as needed between sets. This does NOT need to be a max.

– Metcon: One athlete will run 400m while your partner completes AMRAP barbell work. Rest intervals will be limited so scale your weight choices appropriately and work on sustaining a 75-80% pace.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5:00 Dynamic then,

Then with a PVC:

5 Deadlifts

Rest 10s

5 Clean Pulls

Rest 10s

5 Push Press

Rest 10s

3 Hang Power Clean

3 Front Squat

3 Push Jerk

Rest 10s

1 Hang Power Clean

1 Front Squat

1 Jerk

Rest 10s

1 Hang Power Clean

1 Front Squat

1 Jerk

*All through all movements as group correcting your athletes and stopping every 10-15s to let people rest and reset. This will allow you to make corrections and work through your entire group.

Weightlifting

Complex with a partner (1)

STRENGTH (15:00 – 35:00)

Complex with a partner:

3 Hang Power Cleans

2 Front Squats

1 Jerk

*Build to a heavy set in 9 minutes.

*Once athletes have had 5 minutes to warm-up start the clock.

Metcon

Metcon (AMRAP – Rounds and Reps)

METCON (35:00 – 55:00)

AMRAP 17 With a partner:

Run 400 Meters

AMRAP

9 Hang Power Cleans (155, 105)

7 Front Squats

5 S2OH

*One athlete runs 400 meters while their partner AMRAPs “DT”.
L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner:

5 Russian KBS (45, 25)

5 DB Thrusters (35, 20)

5 Squat Thrusts

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

1a) Banded Pull-throughs: 3 x 15. No rest.

1b) Banded Leg Curls: 3 x 25 ea. No rest.

1c) Landmine Rotations: 3 x 20-30 total. No rest.