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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Take 3-4 sets and build to a 75% of your 1RM (or a moderate weight). Once we hit 75% we’ll perform an EMOM for 6 minutes working on being efficient with touch n go conventional deadlifts.

– Metcon: Benchmark workout today. If you’ve done this one before, try to beat your previous time. If not, have a game- plan before starting. KBS should be able to be done in big sets (at least 10/10). Last done on 12/29.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Bird Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength/Skill

Deadlift (3-3-3-3-3-3)

Touch-n-go

6 x 3 @75%, every 60s.

-take 3-4 sets for 2 reps each set and build to 75%.

Warm-up (No Measure)

Metcon Warm-up:

2 Rounds at game speed of:

25 Double Unders (25 Singles)

10 KBS

3 Burpee Box Jumps

Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Double Jump”

5 RFT:

50 DU’s

20 KBS (53, 35)

10 Burpee Box Jumps (24, 20)

18:00 Cap
L2: (30 DU) (45, 25)

L1: (50 Singles) (35, 25) (Burpees no box)

Extra Credit

Extra: Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1a) Banded Alphabet: 2 x 1 full set on each side. Rest 30s.

1b) Glute March w. 2 count glute squeeze on each rep: 2 x 10 each. Rest 30s.

*Use a mini band around the knees if possible.