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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Work should NOT induce high amounts of fatigue or take away from Monday “Murph”. Keep sets

small and dial in technique. You’ll perform a 10s Handstand hold after each set.

– Metcon: Today’s metcon involves light power snatches and wallballs. The volume is relatively high today so break sets as needed with your partner to ensure quick transitions. You should be able to

effectively maintain run splits and pacing should be around 80%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

8 Minutes of Abmat Pizza Game

*For every drop athletes complete:

5 Air Squats

5 Yoga Push-ups

5 Abmat Sit-ups

Skills Work

Warm-up (No Measure)

Skill (15:00 – 23:00)

Spend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing. This is preparation for

“Murph” Work should look something like this:

1a) Pull-up Practice: 3 x 4-5 reps. Rest 30s.

1b) Handstand Hold: 3 x 10-20s. Rest 30s.

*or 20 Shoulder Taps

Metcon

Metcon (Time)

Metcon (25:00 – 50:00)

For time w. a partner:

100 KBS (53, 35)

100 Wallballs (20, 14)

800 Meter Run

100 SDHP (53, 35)

100 Medball Cleans (20, 14)

800 Meter Run
L3: (45, 35)

L2: (35, 25) (14, 10)

L1: (35, 25 Russian Swings) (10, 8)

Extra Credit

Warm-up (No Measure)

Extra Credit (50:00 – 60:00)

2 Rounds of:

50 Double Leg Banded Leg Curls

50 Banded Face Pull-aparts