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CrossFit Tucker – CrossFit

 

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 2 of Dynamic Effort work with Front Squat and Sumo Deadlift. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.

– Metcon: Each set should be at 90% effort and highly uncomfortable. Use a weight for your touch n go conventional deadlifts that are challenging to complete all 15 reps UB. Effort on the bike should near maximal! Score = fastest split. Heads up we are doing a similar tester workout next week so this will give you a good idea how next Friday’s workout should feel.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of:

8 Russian KBS (moderate weight)

6 Cook Squats

4 Lateral Squats (cossack squats) each leg Then with a barbell

2 Rounds of:

5 Front Squats

5 Goodmornings

5 Ultra Wide Sumo Deadlifts

*Add weight + Repeat

Strength

Front Squat (3-3-3-3)

Speed Front Squat: 4 x 3 @75%, every 60s.

Sumo Deadlift (3-3-3-3)

Ultra Wide Sumo Deadlift: 4 x 3 @75%, every 60s.

– Reset on each rep.

– Beginner: Focus on Technique

– Make sure your athletes are gripping the bar correctly (hand touching the knurling).

Prep

Warm-up (No Measure)

1 Round of:

8 Touch n go deadlifts with metcon weight

8 Lateral Burpees

10s Max Effort Row

Metcon

Metcon (Time)

Metcon (40:00 – 55:00)

Every 4:00 x 3 Sets: 15 Calorie row

15 Deadlifts (225, 155)

*Score = fastest split
Rx+:(255, 165)

L3: (185, 125)

L2: (155, 105)

L1: (20s Max Effort Bike) (135, 95)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1a) Bird dogs: 3 x 5 each (3 count hold one each rep). Rest 30s.

1b) Half Kneeling Banded High to Low Woodchop: 3 x 10 ea. Rest 30s.