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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a max load in the barbell complex of 3 deadlifts + 2 power cleans + 1 squat clean without removing your hands from the bar. You have a full 20 minutes so rest as much as needed between sets.

– Metcon: Benchmark workout with global movements so managing sets early is important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Foam Roll Adductors x 30s each then,

3 Rounds BP Lower Complex #1:

5 RDLs

5 Sumo Stance RDLs

5 Front Squats

5 Front Rack Reverse Lunges each Leg

5 Goodmornings

5 Bent-over Rows

Rest 40-60s, add light weight.

Strength

3 Deadlifts + 2 Power Cleans + 1 Squat Clean (1-1-1-1-1-1)

3 DL’s + 2 PC’s + 1 Squat Clean = 1 Rep

*All done without removing hands from the bar

*Build to a max over the course of 6-8 sets. Rest 2:00 between sets.

– Beginner: Practice with a light load or empty barbell. In between sets perform 8 challenging Goblet Box

Squats.

Metcon

Metcon (AMRAP – Reps)

Metcon (35:00 – 45:00)

“Adrenaline”

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55)

Beginner Option:

4 Rounds, Rest 60s:

6 Burpees

6 Russian KBS

6 Goblet Squats

Extra Credit

Metcon (No Measure)

Posterior Chain (50:00 – 60:00)

Reverse Hyper: 3-4 x 20-30 @50% of Back Squat. Rest 60-90s

OR

400 meter light sledpull powerwalk w. a light weighted vest.