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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 1 of Speed work for the Sumo Deadlift. We’ll perform this in an EMOM fashion. The purpose of this is to develop explosive force. All sets of deadlifts should be light/fast!

– Metcon: Benchmark workout “Karen”. We will partner up today and judge each other. Try to beat your previous time if you have one by 30-60s. Have a plan before starting on how to partition sets.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Funnell Tag x 5:00

Then,

2 Sets with an empty barbell + KB:

6 Sumo Deadlifts

6 Single Arm Russian Swings on each arm

6 1-Arm KB Squats on each arm

6 KB Thrusters on each side

6 KB Rows on each arm

6 Goblet Reverse Lunges (3 each)

6 X-Band walks each direction

Complete at a slow pace. Rest as needed.

Strength

Sumo Deadlift (3-3-3-3-3-3-3-3-3)

9 x 3 @50%, every 60s.

– Reset on each rep. These should be light + fast!

KB Squat Jumps (5-5-5)

3 x 5 (light!). Rest 60s.

– These are intended to be done light/fast/maximal height on each rep.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
L2: (14, 10)

L1: (10, 8) (100 Wallballs)

11:00 Cap

*Run two heats and have athletes judge each other like an Open WOD.

Extra Credit

Warm-up (No Measure)

Posterior Chain (55:00 – 60:00)

2 Options:

– 400 Meter Sledpull at light wearing a weighted vest

– Reverse Hypers: Accumulate 75-100 Reps. Rest 60-90s.