Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Week 2 of Dynamic Effort work. Your weights this week should only be slightly heavier, but all sets should be fast and done every 45-60s. This work should be challenging in terms of consistent output with only short rest intervals. If you’re doing this work right you should be winded.

– Metcon: Today’s workout should challenge your lungs and local muscle endurance. Squats should be challenging but capable of being done UB. Also, today is a good day to go a bit heavier on your wallballs as the volume is low and the heavy squats will prime the movement pattern.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of:

8 Russian KBS (moderate weight)

6 Cook Squats

4 Lateral Squats (cossack squats) each leg

Then with a barbell

2 Rounds of:

5 Front Squats

5 Goodmornings

5 Ultra Wide Sumo Deadlifts

*Add + Repeat

Strength

Paused Front Squat (EMOM 7X3)

EMOM 7: 3 Paused Front Squats @70-75%.

– 2 Second pause on each rep

Deadlift (EMOM 3×3)

EMOM 3: 3 Touch n Go Deadlifts @same weight as Front Squat

Metcon

Metcon (Time)

Metcon (35:00 – 50:00)

“Arms + Legs”

For time:

3 Legless Rope Climb

9 Back Squats (225, 155)

30 Wallballs (20, 14)

2 Legless Rope Climbs

7 Back Squats

20 Wallballs

1 Legless Rope Climb

5 Front Squats (225, 155)

10 Wallballs

12:00 Cap
Rx+:(30, 20)

L3: (Rope Climb w. legs) (185, 125)

L2: (5 Strict Chin-ups per Rope Climb) (155, 105) (14, 10)

L1: (21-15-9 Ring Rows) (135, 95) (10, 8)

Extra Credit

Metcon (Distance)

GPP (50:00 – 60:00)

Max Distance in 5:00 Farmer Carry (70, 53)

*Try to hold on as long as possible without putting weights down.