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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 3 of Box Squats. All sets should be fast. If not, drop your load.

– Metcon: Each section of this workout should be done in as few of sets as possible. Loading should be challenging. Effort on this piece should be around 85-90%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Adductors x 30s each then, 3 Rounds w. a barbell + KB

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Lateral Squats w. bar on back (cossack squat)

5 Back Squat

5 Goodmornings

5 Rows

Rest 40-60s, add light weight.

Strength

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

*Use a 15″ Box
Wide Stance Box Squat: 6 x 3 @70%, every 60s.

– Use a 13-15″ Box. If you did not perform 3RM from 5/7 use 60-65% of your Back Squat Max.

Deadlift (3-3-3)

Deadlift, touch n go: 3 x 3, adding weight each set and working above Metcon weight. Rest 90s.

Metcon

Metcon (Time)

Metcon (35:00 – 55:00)

For total time:

21 Deadlifts (225, 155)

30 Goblet Squats (70, 53)

100 Double Unders

Rest 2:00

18 Deadlifts

20 Goblet Squats

75 Double Unders

Rest 2:00

15 Deadlifts

10 Goblet Squats

50 Double Unders
L3: (185, 125) (53, 35) (75-50-25 DU’s)

L2: (155, 105) (45, 25) (40-30-20 DU’s)

L1: (135, 95) (35, 25)

(50-50-50 Single Unders) 18:00 Cap (includes rest)

Extra Credit

Metcon (No Measure)

Extra Credit (55:00 – 60:00)

1a) Zercher Goodmorning: 4 x 8-10. Rest 30s.

1b) Ring Rows: 4 x 10 (1 ct pause).

Rest 30s.