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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Today is about pacing and breathing. Your effort should NOT exceed 70% which means you should be able to maintain your splits for almost all of your completed rounds. Remember, it’s important to focus on lower-effort quality work and not try to kill yourself with every workout. Today is the day to do that.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 18:00)

Run 400 meters then 10:00 of Dynamic Warm-up

*You can use BP Dynamic or your own similar variations. Get your athletes moving and their heart-rates up. Then Foam Roll x 20s each

– Quads, Calves, IT Bands

Skills Work

Warm-up (No Measure)

Review Alternating DB Snatches and DB Thrusters x 5:00

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (23:00 – 55:00)

AMRAP 30:

Row 500 Meters

Run 400 Meters

18 Alt. DB Snatch (50, 30)

12 DB Thrusters (50, 30)
L3: (40, 25)

L2: (30, 20)

L1: (25, 15)

Alternate Scaling Options

Rowing = 800 meter run instead of 400m Run or 90s Bike

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

2 Rounds of:

50 Seated Banded Rows

30s Max X-Band Walks (left + right)

20 Alt. DB Curls (10 each)

No rest between sets.