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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Today you’ll have one barbell where you’ll add weight each set with the goal of building to a challenging set. These EMOM sets do not include your warm-up sets so you’ll likely 4-5 sets of prep before we start the clock. This will allow you to have a good plan before starting in terms of weight selection. Your final deadlift set should be heavy.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

With an empty barbell:

3 Rounds of:

2 Muscle Snatch + 2 OHS + 2 Squat Snatch

1 Squat Clean + 1 Jerk

5 RDLs

10 X-Band Walks Left/Right

*Add light weight each set. Rest as needed between movements. This warm-up should take the full 12 minutes.

Strength

Squat Snatch (EMOM 5 x 1)

*Add weight each round

Squat Clean and Jerk (EMOM 5 x 1)

*Add weight each round

Deadlift (EMOM 5 x 3)

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (AFTER CLASS)

Glute Ham Raises: 4 x 6-10. Rest 60s.