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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Strength: Final week of back squats with the goal of performing 3 singles at 90% of your 1RM. Even if these feel easier than 90% stick to your current numbers and work on perfect reps.

– Metcon: Today’s metcon has multiple components to tax the posterior chain and aerobic system. Effort should be 100%.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Box Programming Lower Body Warm-up

BP Lower Warm-up Consists of:

With a barbell + foam roller + heavy band

2 Rounds of:

6 RDLs

6 Front Squats

6 Front Rack Reverse Lunges

X-Band Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each

Then,

5 Rollover to split stretch

10 Lateral Cossack Squats

10 Birg Dogs with a 3 count glute contraction on each rep (10 total reps)

Strength

Back Squat (3-3-3)

3 x 3 @85%

Rest 2:00

Back Squat (1-1-1)

3 x 1 @90%.

Rest 2:00

Metcon

Metcon (No Measure)

METCON (35:00 – 55:00)

EMOM 20:

Minute 1: 100 Ft. Front Rack Carry (53s, 35s)

Minute 2: 15 Russian Swings (70, 53)

Minute 3: 5 High Box Jumps (30, 24)

Minute 4: 15 Ball Slams (30, 20)
Rx+:(Band Resisted Swings) (36, 20)

L3: (53, 35) (24, 20)

L2: (45, 30) (20, 15)

L1: (35, 25) (20, 15 Alt. Step-ups)

*Alternate Options

– Ball Slams = Weighted Sit-ups

Extra Credit

Warm-up (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Banded Pull-Through: 4 x 25. Rest 60s.