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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Skill: We’ll spend 10 minutes working on improving our rowing technique as well as some shoulder taps to warm up the shoulders for the Metcon.

– Metcon: Split work however you feel is necessary with your partner. Today’s workout is intended to be a bit slower than Monday/Tuesday, around 70% effort. Snatches are intended to be light.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Box Programming Dynamic Warm-up

BP Dynamic Warm-up Consists of:

High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point

Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way)

90 Degree Hip Rotation

Skills Work

Warm-up (No Measure)

SKILL (15:00 – 25:00)

Technique EMOM 10:

ODD Minutes: 10 Strokes on the Rowing Focusing on Technique

EVEN Minute: 20 Shoulder Taps

Rx+:(Handstand on Wall Shoulder Taps)

Metcon

Metcon (Time)

METCON (25:00 – 55:00)

3 RFT w. a partner:

1k Row

40 Wallballs (20, 14)

30 Box Jumps Overs (24, 20)

20 Power Snatch (95, 65)

10 Overhead Squats (95, 65)

30:00 Cap
Rx+:(115, 75)

L3: (75, 55)

L2: (14, 10) (20, 15) (65, 35)

L1: (10, 8) (20, 15 Step-ups) (Empty Barbell)

Whiteboard Brief

Warm-up (No Measure)

RECOVERY (55:00 – 60:00)

5 Minutes of Recovery on a bike or rower at a conversational pace