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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to drop weight from overhead once you’ve worked up to heavier weights.

– Metcon: Today we are trying to maintain 75% effort for all 4 sets which means that our run pace should be sustainable and break pull-ups/S20H into 2 sets with goal the of being efficient with each. Record all your splits for your notes, but score will be your 3rd set today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of:

5 Yoga Push-ups

10 Banded Pushdowns

15 Banded Pull-aparts (slow + controlled)

Then with a barbell,

3 Rounds of:

5 Bent-over Rows

5 Push Press

3 Split or Push Jerks

15 Pec stretch after each set. Add weight + repeat

Weightlifting

Push Jerk (1-1-1-1-1-1-1-1)

Split Jerk (1-1-1-1-1-1-1-1)

1RM. Rest 2:00

– Build to a 1RM over the course of 8-10 sets from a rack.

– Try to beat your current max by 5#

– Any style permitted

– Beginner: 10 x 3 focusing on technique. Rest 90s.

Warm-up (No Measure)

Pull-up Scaling: Take 5 Minutes to Review and Set-up or Review Metcon Movements (barbell row in place of pull-ups for people that did 18.5 yesterday).

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Greenhouse”

Every 5:00 x 4 Sets:

400 Meter Run

12 S2OH (135, 95)

12 Pull-ups

*Note: If any of your athletes performed 18.5 yesterday then change Pull-ups Bent-over Barbell Rows with same weight as S20H.

*Score = split from set #3
Rx+:(5 Sets) (15 Reps each) (C2B Pull-ups)

L3: (115, 75) (8 Pull-ups per round)

L2: (95, 65) (12 Band Assisted Pull-ups per round)

L1: (65, 35 Push Press) (12 Ring Rows per round)

*Alternate Scaling

400m Run = 400m Row, 90s Bike

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

3 Rounds of:

15 KB JM Presses

12 KB Hammer Curls

30 Landmine Rotations (total)

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