Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Strength: Work up to a moderate set of 5 with perfect form. This should NOT be a max.

– Metcon: Benchmark workout that you will see again in 16 weeks. Hang Squat cleans should be light and effort should be around 85%.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5:00 Dynamic Warm-up then with a barbell

5 Rows

5 Push Press

5 Front Squat

Rest 20s

5 Rows

5 Push Press

5 Hang Squat Cleans on Coaches Call

Rest 20s

3 Hang Squat Cleans on coaches call

3 Push Press

Rest 20s

3 Hang Squat Cleans on coaches call

3 Push Press

Strength

Push Press (5-5-5-5)

Rest 2:00

– Work up to 80% for a set of 5.

Warm-up (No Measure)

Hang Squat Clean: Work on sets of 2-3 warming up for Metcon. Rest 60s.

Metcon

Metcon (Time)

METCON (35:00 – 55:00)

“Liza Beth”

For time:

21-15-9

Hang Squat Cleans (115, 75)

15-12-9

Ring Dips

5-3-1

Rope Climb

13:00 Cap
L3: (95, 65) (Bar Dips) (3-2-1 Rope Climb)

L2: (75, 55) (21-15-9 Push-ups) (10 Strict Pull-ups per round, band assisted)

L1: (75, 55 Front Squat) (21-15-9 Box Push-ups) (12 Ring Rows per round)

*Alternate Rope Climb Scaling = 15-12-9 Strict Chin-ups

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

1a) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

1b) Banded Hammer Curls: 3 x 10-12. Rest 30s.

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

1a) Shoulder Circuit: 3 x 10-10-10. Rest 30s.

1b) Banded Hammer Curls: 3 x 10-12. Rest 30s.