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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Skill: Today and next week we’ll spend time on some foundational gymnastics holds. Work on reinforcing good hollow-position today.

– Metcon: You should have no issue completing the work listed in the 60s interval. Actually, each interval should leave at least 20s of rest/transition. 75% effort today.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

7 Minutes of Dynamic Warm-up including:

lunges, skips, jumps, shuffles, high knees, butt kickers, carioca, backpedal, 90 degree hip rotation, burpee broad jumps.

Then,

Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and complete 2 more on each side.

Gymnastics

L-Sit (3 x 10s)

Ring Support (3 x 10s)

Handstand Hold or Walk (3 x 20s)

Metcon

Metcon (No Measure)

Metcon (30:00 – 55:00)

EMOM 25:

Minute 1: 1 Turkish Get-up each arm (53, 35)

Minute 2: 10 Goblet Squats (53, 35)

Minute 3: 100 Ft. Bear Crawl (50 ft. down + 50 ft. back)

Minute 4: 10 Squat Thrusts

Minute 5: 5 Strict Pull-ups
L3: (45, 25 TGU)

L2: (35, 25) (Band Assisted Pull-ups)

L1: (Light TGU) (Goblet Squat same weight as TGU) (10 Ring Rows w. slight pause on each rep)

Extra Credit

Warm-up (No Measure)

Extra Credit (55:00 – 60:00)

5 Minutes of Light Foam Rolling