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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Strength: The intent today is to work up to a moderate load for a set of 6-8. You should feel your glutes working on each rep. Make sure you don’t over-extend though and keep your chin tucked.

– Metcon: Today you’re resting as long as a round takes you. Score = total time Pacing should be around 80-85%. The power snatch is intended to be light and capable of being done UB.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

8:00 of Dynamic Warm-up then,

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Banded Snatch Warm-up

Strength

Warm-up (No Measure)

STRENGTH (15:00 – 35:00)

1) Barbell Glute Bridge: 4 x 6-8, up to a heavy set. Squeeze glutes for a 1-2 count a top. Rest 90s.

2) Metcon Prep:

3 Sets as fast as possible adding weight to Power Snatch after each set.

3 Touch n Go Power Snatch

5 Lateral Burpees

Rest 60s.

Metcon

Metcon (Time)

METCON (35:00 – 50:00)

5 Rounds of:

15 Power Snatch (75, 55)

12 Lateral Burpees

Rest 1:1

*Score = total time
L3: (65, 45)

L2: (55, 35)

L1: (35, 25)

16:00 Cap (total time)

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (50:00 – 60:00)

1a) Tall Kneeling to Standing: 4 x 3-4 ea. Rest 30s.

1b) Banded Pallof Presses w. 1 count hold: 4 x 10 ea. Rest 30s.