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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a moderate set of 3 in the Zercher squat. If you’ve done this before use the same exact box height. Remember to sit back on the box while keeping your back tight then explode up. Although this movement looks unorthodox to be open-minded because you’ll be surprised how effectively this movement hits your quads/upper-back.

– Metcon: Testing piece today should be completed as fast as possible, 90% effort throughout with the lateral burpees done at near maximal effort. Deadlifts should be capable of being done in 3 sets or less.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

2 Sets of:

15 Banded Goodmornings

15 X-Band Walks Right + Left

Then with an empty barbell:

10 Front Rack Reverse Lunges (5 each)

5 Front Squats

10 RDLs

5 Zercher Squats

10 Deadlifts

5 Front Squats

Rest as needed between movements.

Strength

Zercher Squat (3-3-3-3-3-3)

Zercher Box Squat: 6 x 3. Rest 2:00

– Build to a moderate set of 3 in 6 sets.

– Beginner: 5 x 5-8 Goblet Squat, using one weight for all sets. Rest 90s.

Metcon Prep

Warm-up (No Measure)

Metcon Prep

3 Rounds of:

3 Touch n Go Deadlifts building in weight

6 Lateral Burpees

Rest 60s.

Metcon

Metcon (Time)

METCON (35:00 – 45:00)

“Batwings”

For time:

45 Calorie Row

30 Deadlifts (225, 155)

30 Lateral Burpees

9:00 Cap
L3: (185, 125)

L2: (155, 105)

L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling

Row = 400m Run

Extra Credit

Warm-up (No Measure)

CORE (50:00 – 60:00)

Partner Specials: 3 x max reps each.