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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Final week of Box Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast.

– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 85% effort.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

5 Minutes of Dynamic Warm-up then with a barbell and a band:

3 Rounds of:

5 RDLs

5 Front Squats

10 X-Band Walks Left + Right

5 Glute Bridges (1 count a top)

Strength

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

Low Box Squat, Moderate Stance: 6 x 2 @70%, every 60s.

– 13″ Box

– If possible use bands or chains and drop to 60%.

Deadlift (3-3-3)

Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest 60s.

Metcon

Sandstorm Task Domain (Time)

5 RFT:

10 Deadlifts (225, 155)

200 Meter Run
L3: (185, 125)

L2: (155, 105)

L1: (135, 95)

10:00 Cap

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Accumulate:

100-150 Banded Face pull-aparts