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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 45s between each movement until you’ve done 4 total sets of each.

– Metcon: Chipper today that involves proficiency with double unders and managing shoulder/ab fatigue. This workout involves mainly local movements so breaking sets before you hit failure should be your main goal today. There is 60s between each segment of this workout which is only enough rest to get your heart-rate down slightly.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

3 Rounds of 20s Work/10s Rest of:

1a) Single unders

1b) Mountain Climbers

1c) Double Under or Double Under Attempts

1d) Figure 8s with a kettlebell

*Move through all 4 movements for a total 3 rounds each

Then,

Foam Roll x 20s each

Lats, Thoracic Spine, Hamstrings

Strength

JM Barbell Press (10-10-10-10)

4 x 10. Rest 45s.

1 Arm KB row (10-10-10-10)

1 Arm KB row
1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s.

*Use one weight for all sets.

Metcon

Metcon (Time)

Metcon (30:00 – 55:00)

For time (Minus 2 minutes of total rest):

100 Double Unders

50 Push-ups

50 Abmat Sit-ups

Rest 60s

75 Double Unders

50 Walking Goblet Lunges (53, 35)

50 SDHP (53, 35)

Rest 60s

50 Double Unders

50 Pull-ups

50 Hollow Rocks

22:00 Cap
Rx+:(150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)

L3: (30 Pull-ups)

L2: (90s of Double Under Attempts each set) (35, 25) (Band Assisted Pull-ups)

L1: (Single Unders) (BW Lunges) (30, 20) (Ring Rows)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

Shoulder Circuit #2: 3 x 10-15 each. Rest 60s.

– Lateral Raise + Front Raise + Cuban Press