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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Today’s workout is a great chance for you to communicate with your partner as strategy is key to getting the fastest time. Choose a barbell weight that you’d normally use for these benchmark pieces. Heads up you will see both of these pieces again as an individual workout real soon!

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 10:00)

“Burgener Warm-up w. a pvc” 1. Down and up

2. Elbows high and outside

3. Muscle snatch

4. Snatch land

5. Snatch drop

6. Hang power snatch

*Go through 5 reps of each step and explain the significance of each.

Prep

Warm-up (No Measure)

Prep (10:00 – 20:00)

Barbell Warm-up with your partner:

3 Rounds of:

2 Power Snatch

2 Power Clean and Jerks

5 Wallballs

*One athlete completes a full round. Work up to Metcon weight by the time you hit the 3rd round.

Metcon

Metcon (Time)

Metcon (20:00 – 60:00)

“Girls Gone Wild” In Teams of 2:

1 Mile Run,

Then

“Karen”

150 Wallballs (20, 14) (10′, 9′) “Isabel”

30 Power Snatches (135, 95) “Grace”

30 Clean and Jerks (135, 95) Then,

1 Mile Run
L3: (115, 75)

L2: (14, 10) (95, 65)

L1: (10, 8) (DB Snatch from Floor) (DB Push Press for Clean and Jerk) 40:00 Cap

Alternate Scaling Options:

1 Mile Run = 2k Row, 7:00 Bike

Extra Credit

Metcon (No Measure)

Extra Credit (After Class)

1a) Seated DB Cleans: 2 x 20. No rest.

1b) Banded Pull-apart: 2 x 60. Rest 60s.

2) Banded Lat Pulldowns: Accumulate 50-100 Reps.