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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Speed Front Squats/Sumo Deadlifts today. Both should only take about 3 sets of warm-up. We will go right from Front Squats to Sumo Deadlifts today. These sets should be fast/efficient and will be done EMOM style so your heart-rate should be pretty elevated.

– Metcon: Today’s “Metcon” is more of an accessory piece for the abs/lower body with the added incentive to hold onto the barbell longer to avoid doing burpees. Try to get your lunges done in no more than 3 sets. The weight you should choose should be heavy to complete 10 reps with. The strategy is key with T2B as Front Rack Lunges are already demanding on the core. Break sets early on T2B to avoid excessive fatigue.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Adductors x 30s each then,

3 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add lightweight.

Strength

Front Squat (4-4-4-4)

Speed Front Squat: 4 x 4 @70%, every 60s.

Sumo Deadlift (4-4-4)

Ultra Wide Sumo Deadlift: 4 x 3 @70%, every 60s.

– Reset on each rep.

– Beginner: Focus on Technique

– Make sure your athletes are gripping the bar correctly (hand touching the knurling).

Prep

Warm-up (No Measure)

T2B Warm-up x 5:00

Metcon

Metcon (Time)

Metcon (40:00 – 55:00)

“Abs of Steel”

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

*Every time you drop the bar complete 10 Bar Facing Burpees

10:00 Cap
Rx+:(135, 95)

L3: (95, 65)

L2: (Knee Lifts) (75, 55)

L1: (Abmat Sit-ups) (Light Walking DB Lunges) (Regular Burpees)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

Banded Plank Rows: 4 x 10 ea.

Rest 60s.