Select Page

CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.

– Metcon: The purpose of today is to focus on quality of movement for each interval. You should have at least 20-30s of rest after each set.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

2 Rounds of 20s Work/10s Rest of:

1a) Abmat Sit-ups

1b) Alt. Box Step-ups

1c) Hang Power Cleans w. empty Bar

1d) Banded Pull-aparts

*Move through all 4 movements for a total 2 rounds each

Then,

Remaining time 8 Minutes perform coaches favorite Jerk Drills on coaches call.

Strength

Split Jerk (1-1-1-1-1-1-1-1)

Jerk: 1RM. Rest 2:00

Beginner: Push Press: 5 x 5, adding weight if form permits.

Can be push jerk or split jerk.

Metcon Prep

Warm-up (No Measure)

Metcon Prep

2 Rounds of:

5 Hang Power Cleans

5 T2B

5 Box Jumps

Rest 60s.

Metcon

Metcon (AMRAP – Rounds)

Metcon (35:00 – 55:00)

EMOM 20:

Minute 1: 12 T2B

Minute 2: 12 Hang Power Cleans (115, 75)

Minute 3: 12 Push Press (115, 75)

Minute 4: 12 Box Jumps w. step down (24, 20)

Minute 5: 100 ft. Bear Crawl
L3: (95, 65)

L2: (Knee Lifts) (75, 55) (20, 15)

L1: (Abmat Sit-ups) (65, 35) (20, 15 Step-ups) (50 ft. Bear Crawl)

E) Back

Extra Credit

Metcon (Weight)

Back + Delts (55:00 – 60:00)

2 Rounds of:

30 1-Arm Rows each side

30 Rear Delt Raises

Rest as needed.