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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Similar intent to last week, 4 “speed sets” then 3 heavy sets but this week working to a heavy 2. This should not be a max. Try to beat last weeks weight by 10#s.

– Metcon: Complexes are very challenging in terms of the demand they place on the body. Be careful with not choosing the right load. You should be able to complete all movements without dropping.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 of Dynamic Warm-up then with a barbell and a band:

Then run through complex x 2-3 round x 6 reps each:

Hang Power (or muscle) clean

Front Squat

Push press

Back Squat

Goodmorning

BB Row

*After each set complete 10 X-Band Walks each direction

Strength/Skill

Wide Stance Box Squat (4-4-4-4-2-2-2)

*Use a 15″ Box

Then, 3 sets of 2 of up to a challenging set. Rest 90s-2:00

*Same box now working up to a heavy set of 2 resting 90s-2:00 between sets. This should heavy but not a max. Have spotters on both sides of the bar just in case.

Log the last 3 sets

Metcon

Metcon (Weight)

Metcon (35:00 – 55:00)

“Complex A”

4 Rounds of:

8 Hang Power Cleans (115, 75)

8 Front Squats

8 Push Press

8 Back Squat

8 Goodmornings

8 BB Rows

Rest 2:00

*All sets must be done without dropping the bar
L3: (95, 65)

L2: (75, 55)

L1: (65, 35)

*Score = Load used

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

3 Rounds of:

20 Banded Pulldowns

10 Single Leg KB RDLs each

20 Landmine Rotations