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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Week 1 of Skill work. We’ll be running this same skill work for the next two weeks, so take the time to focus on improving movement patterns.

– GPP: Conditioning work today is intended for consistent work for every interval. Effort today should be around 75%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Worlds Greatest Stretch x 20s each pose then, DB Warm-up.

Grab two light DBs and partner up. One athlete completes a set then their partner goes x 6 reps each movement:

– DB Front Squat

– DB Walking Lunges (6 each leg)

– DB Push Press

– DB Renegade Rows (6 each side)

– DB Hammer Curls

– DB Thrusters

– DB Front Squats

– DB Reverse Lunges

– DB RDLs

Skills Work

Warm-up (No Measure)

Skill (15:00 – 30:00)

Gymnastics Skill

1a) Toes to Bar: 4 x 60s of Practice or Volume Accumulate. Rest 60s.

1b) Handstand Hold or Walking: 4 x 60s of Practice of Distance Accumulation. Rest 60s.

Metcon

Metcon (No Measure)

Metcon (30:00 – 55:00)

EMOM 24:

Minute 1: 2 TGU each side

Minute 2: 12 DB Thrusters

Minute 3: 20 Renegade Rows

Minute 4: 12 Alt. Weighted Step-ups

Minute 5: 12 DB Hang Power Clean + Press (6 ea.) (Open Standard)

Minute 6: 60s of Active Recovery. Choose between Bike, Short Shuttle jog or Single Unders

*Score = What you ate for breakfast =)

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

Accumulate:

100 Frog Pumps

100 Banded Pull-aparts