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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a new 2RM in the Back Squat. The goal is to hit your current 1RM for 2 today. Take 6-8 sets and progressively build in weight, increasing your rest interval as the weight gets heavier.

– Metcon: Benchmark workout from October 20th. The goal of this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform singles with.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of:

10 Bird Dogs

10 KB RDL Hand switches

10 X-Band Walks each

Then,

2-3 Rounds with an empty barbell

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Squat Cleans

20s Pigeon Pose each side.

*Add weight after each set.

Weightlifting

Back Squat (2-2-2-2-2-2)

2RM. Rest 2:00

– Build to a 2RM over the course of 6-8 sets.

– Try to match your current 1RM for 2 Today

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Warm-up (No Measure)

2) Metcon Warm-up

2 Sets at fast pace:

5 Deadlifts

4 Hang Power Cleans

3 Squat Cleans

*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Southie”

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)
L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

10:00 Cap

Beginner Option: AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35) 8 Squat Thrusts

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

3 Rounds of:

15 Band Resisted Russian KBS

12 Goblet Reverse Lunges (6 each)

10 Reverse Crunches

*No rest between movements, but rest 60s after all 3.