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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Open WOD 18.3. The strategy will be different for everyone as your proficiency with each movement will determine how to tackle this. Overall, regardless of your skill level staying relaxing with the high-volume of double unders is a must and breaking these sets before you have to. The OHS/DB Snatches will be the easiest portion of this workout. This workout is about managing lower leg fatigue and heart-rate with the double unders.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 12:00)

Box Programming Dynamic Warm-up

BP Dynamic Warm-up Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping

PREP, (12:00-25:00)

Metcon Prep:

2 Rounds of. Rest 60s after each round.

2 Bar Muscle-ups (5 pull-ups)

2 Ring Muscle-up (5 Pull-ups)

5 OHS

10 Alt. DB Snatches each

40 Double Unders or 40 Single Unders

Metcon

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Masters (55+) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 75/55 lb

100 double-unders

12 chest-to-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 double-unders

12 chest-to-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 double-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled Masters (55+) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 ring muscle-ups

100 single-unders

20 dumbbell snatches 20/10 lb

100 single-unders

12 bar muscle-ups

Time cap: 14 minutes

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

8-10 Minutes of Low Effort Work @50-60% of Bike, Run, or Row

then,

Reverse Hypers: 2 x 25 @50% of Back Squat.