Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Work today is done in a giant set fashion where you’ll go through 1a, 1b, 1c resting only 30s between each until you’ve gone through 4x. All work should be challenging, but capable of being done with perfect form.

– Metcon: Each 8-minute AMRAP should be done at 80% of maximal effort, meaning you should be able to be consistent with your output for all rounds.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

5:00 Dynamic Warm-up then, *Spend 5:00 Reviewing HSPU

Strength

RDLs (8-8-8-8)

4 x 8. Rest 30s.

DB Single arm Push Press (6-6-6-6)

4 x 6 ea. Rest 30s.

Warm-up (No Measure)

Russian Twists w. a plate: 4 x 20. Rest 30s.
*Complete all 3 movements in a “giant set” going from 1a,1b, to 1c until you’ve gone through 4 times. 2) Spend 10:00 Minutes Prepping for the “Metcon”

Metcon

Metcon (AMRAP – Reps)

Metcon (35:00 – 55:00)

AMRAP 8

Run 200 Meters

10 Back Squat (135, 95) 5 HSPU

Rest 1:00

AMRAP 8:

Run 200 Meters 20 Air Squats 10 Push-ups
Rx+:(Alt. Pistols for Air Squats) (Strict HSPU)

L2: (115, 75) (Box Push-ups) (2 Wall Climbs for HSPU)

L1: (Box Push-ups) (53, 35 Goblet Squats for Back Squats) (20 Shoulder Taps for HSPU)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

AMRAP 5:

Bottoms-up KB Carry x 50 ft. each Double DB Rows x 10.