Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Classic CrossFit benchmark workout “Helen”. The strategy for this workout is highly individually based but will range from going UB on KBS/Pull-ups to splitting work into 2-3 sets as needed. Effort should be around 80-85%.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Run 400 Meters as a group then,

7:00 Minutes of:

Abmat Pizza Game

*For every drop complete 5 air squats, 5 abmat sit-ups, 5 Push-ups

Metcon Prep

Warm-up (No Measure)

METCON PREP (15:00 – 25:00)

Metcon Prep:

2 Rounds of:

100 Meter Run

10 KBS

6 Pull-ups

Rest 60-90s

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L3: (45, 25)

L2: (35, 25) (Band Assisted Pull-ups)

L1: (35, 25 Russian Swings) (Ring Rows)

16:00 Cap

Extra Credit

Warm-up (No Measure)

COOLDOWN (45:00 – 60:00)

3 Rounds of:

200 Meter light Jog

15 Banded Pulldowns

30 DB Bench Press, neutral (light)