Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Strength: All 8 sets of Box Squats should be fast so if needed adjust the loading so you can move faster.

– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 5 minutes of rest between sections to recover.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Adductors x 30s each then,

3 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

5 Birddogs each side (1 count hold one each rep)

Rest 40-60s, add light weight.

Then,

Review Box Squats

Strength

Wide Stance Box Squat (3-3-3-3-3-3-3-3)

*Use a 15″ Box
Wide Stance Box Squat: 8 x 3 @65%, every 60s.

– Use a 13-15″ Box. If you did not perform 3RM from 5/7 use 55-60% of your Back Squat Max.

Warm-up (No Measure)

Power Clean + Front Squat: Work up to Metcon weight in 3-4 sets performing 1 PC + 1 FS. Rest 60s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

“Gameday”

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 5:00

30 Power Cleans (155, 105)

30 Lateral Burpees
L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

*20:00 Cap

Extra Credit

Metcon (No Measure)

Extra Credit (55:00-60:00)

3 Options:

– Reverse Hyper: 3-4 x 20-25 @30-50% of Back Squat.

– Sledpull Powerwalk x 15 minutes at light weight that you can walk without stopping.

– DB Walking Lunges: 3 x 20 steps.