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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a 5RM over the course of 4-6 sets. Shoot for 85% of your current 1RM.

– Metcon: Benchmark workout. The goal of this piece is to focus on being efficient with the barbell and strategy as it’s easy to overshoot this one. Effort should be around 80-85% and loading should be heavy-ish for the squat cleans, likely a weight you’ll perform fast singles with.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

2 Rounds of:

10 Bird Dogs

10 KB RDL Hand switches

10 X-Band Walks each

Then,

2-3 Rounds with an empty barbell

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Squat Cleans

20s Pigeon Pose each side.

*Add weight after each set.

Strength

Back Squat (5-5-5-5-5-5)

Back Squat: 5RM. Rest 2:00

– Beginner: 5 x 5, adding weight if form permits. Rest 2:00

Metcon Prep

Warm-up (No Measure)

Metcon Warm-up

2-3 Sets at fast pace:

3 Deadlifts

2 Hang Power Cleans

1 Squat Cleans

*Start with a moderate weight. Round 2 should be the same weight you plan on using in the Metcon

Metcon

Southie (Time)

Metcon (35:00 – 55:00)

“Southie”

For time:

45 Deadlifts (155, 105)

30 Hang Power Cleans (155, 105)

15 Squat Cleans (155, 105)
10:00 Cap

L3: (135, 95)

L2: (115, 75)

L1: (95, 65)

Beginner Option:

AMRAP 8:

8 Deadlifts (135, 95)

8 Goblet Squats (53, 35)

8 Squat Thrusts

Extra Credit

Warm-up (No Measure)

CORE (50:00 – 60:00)

Landmine Rotations : 3 x 40 (total). Rest 60s.