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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

– Strength: All sets of Push Press should be fast/efficient, but reset on each rep, no touch n go.

– Metcon: Try to maintain around 75% effort today for all sets. This means you’ll likely use the Erg as “active recovery” for each set which is perfectly fine. S20H is intended to be slightly heavier today and these do not need to be completed UB.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Lats x 30s each then,

3 Rounds of BP Upper Complex #1:

5 Hang Muscle Cleans

5 Upright Rows

5 Push Press

5 Barbell Curls

5 Bent-over rows

5 Yoga Push-ups

Rest 40-60s, add light weight.

Then,

Review Speed Push Press

Strength

Push Press (3-3-3-3-3-3)

Speed Push Press: 6 x 3 @70-75%, every 60s.

– use 1RM from 4/24

– Reset on each rep

Warm-up (No Measure)

L-Sit Hold: 3 x 10-15s. Rest 30s.

Handstand Hold: 3 x 10-20s. Rest 30s.

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (35:00 – 50:00)

AMRAP 15:

12 S20H (155, 105)

21/18 Calorie Row

50 Double Unders
L2: (115, 75) (60s Double Under Attempts)

L1: (95, 65) (30 Single Unders)

*Alternate Options:

30/25 Cal bike, 400 Meter Run

Extra Credit

Metcon (No Measure)

Extra Credit (50:00 – 60:00)

1a) Double Band Bent-over Pushdown: 3 x 12-15. No rest.

1b) Barbell Curls w. shoulder raise: 3 x 10-12. No rest.

1c) Single Leg Pallof Press: 3 x 8 ea. Rest 60s.

Warm-up (No Measure)

Extra Credit (50:00 – 60:00)

2 Rounds of:

50 Double Leg Banded Leg Curls

50 Banded Face Pull-aparts