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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: We’ll start today’s strength by performing repetition work with close-grip chin-up which

places stress on the biceps group.

– Metcon: Today’s metcon will challenge your lungs as this piece works the body head to toe. Pacing needs to be on point, so shoot for 80% of max effort.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

AMRAP 5 of:

10 Walking Lunges w. a twist

30 Single Unders

20 Lateral Jumping Jack Shuffle

Then with a barbell,

2 Sets of:

8 BB Rows

8 Hang Muscle Cleans

8 Yoga Push-ups

25 Banded Pull-aparts

Rest as needed between sets.

Strength

Chin up (5-5-5-5-5)


Close Grip Strict Chin-ups: 5 x 5. Rest 60s.

Options:

– Weighted

– Bodyweight

– Partner Assisted

Metcon Prep

Metcon (No Measure)

Metcon Prep:

2 Rounds of:

5 Hang Power Cleans

10 Walking Lunges

5 Barbell Rows

10 Push-ups

Metcon

Metcon (Time)

Metcon (35:00 – 60:00)

“MJ”

For total time:

21 Hang Power Cleans (135, 95)

50 Walking Lunges (BW)

500 Meter Row

Rest 2:00

21 Hang Power Cleans

50 Walking Lunges

500 Meter Row

Rest 2:00

42 Barbell Rows(135, 95)

60/50 Push-ups

500 Meter Row

25:00 Cap
L3: (115, 75)

L2: (95, 65) (Box Push-ups)

L1: (135, 95 Clean Grip Deadlifts in place of Hang Power Cleans) (400m Row per round) (Ring Rows for

BB Rows) (Box Push-ups)

Extra Credit

Metcon (Time)

Back + Core (After Class)

Banded Facepulls x 200 Reps.

*Complete sets of 50 at a time. These should burn