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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Build to a challenging set of squat clean + jerk or focus on technique.

– Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing and more about just going for it! You’ll have 7 minutes of rest between sections to recover as this is a high-threshold workout.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

With a band and a barbell:

30 Banded Pull-throughs

10 Front Squats

5 Deadlifts

20 Banded Pull-throughs

10 Muscle Cleans

5 Front Squats

10 Banded Pull-throughs

10 Burpees

5 Power Cleans

Then on coaches call,

Spend 5 Minutes on Power Clean Drills.

Strength

Squat Clean and Jerk (2-2-2-2-2)

5 x 2. Rest 90s.

– build to a challenging set or focus on technique.

Metcon

Gameday (Time)

For total time:

30 Front Squats (155, 105)

30 Lateral Burpees

Rest 7:00

30 Power Cleans (155, 105)

30 Lateral Burpees

*Score = splits for each section. 8 Minute Cap for each section.
L3: (135, 95)

L2: (115, 75)

L1: (Goblet Squats) (135, 95 Deadlifts for Power Cleans) (Regular Burpees)

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Hollow Hold: 1/2 Tabata 4 x 20s hold x 10s rest.