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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Week 2 of Box Squat + Sumo Deadlift work. All sets should be technically efficient and fast. Add 5% from last week.

– Metcon: Benchmark workout that is intended to be heavy. Go heavy and challenge yourself with a weight you have to perform singles with. 90-95% effort.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Foam Roll Adductors x 20s each

Foam Roll IT Bands x 20s each

Foam Roll Lats x 20s each,

Then,

2 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

Low Box Squat (2-2-2-2-2-2-2-2)

Low Box Squat, Moderate Stance: 8 x 2 @65%, every 60s.

– 13″ Box

– If possible use bands or chains and drop to 55%.

Sumo Deadlift (3-3-3-3)

Sumo Deadlift: 4 x 3 @65%, every 60s.

– Reset on each rep.

Metcon

Icebreaker (AMRAP – Rounds and Reps)

AMRAP 7:

4 Squat Cleans (185, 125)

40 Double Unders

7:00 Cap
Rx+:(225, 155)

L3: (135, 95)

L2: (115, 80) (40 Double Under Attempts)

L1 Metcon:

For time:

10-8-6-4-2

Goblet Squats

Squat Thrusts

*30 Single Unders after each set

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (50:00 – 60:00)

Accumulate:

150-200 Banded Leg Curls each

100 KB Side Bends (50 each) (banded side bends if possible)

*Superset the two. Complete big sets of curls, 50-75 per set.