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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Week 2 of Gymnastics Endurance work. Much like last week, the goal is to perform higher-rep work with locally demanding movements. Submax means 1-3 reps shy of failure, but do not sacrifice your form. Try to match or beat your rep-counts from last week.

– Metcon: Today’s workout is intended to be done at a slower/consistent pace than Monday, think around 75% effort. Hang Power cleans should be capable of being done in 2 sets or less.

Warm-up

(3:00 – 15:00)

5 Minutes of Dynamic movement

Then with an empty barbell + band:

3 Rounds of:

5 Hang Power Cleans

10 Hollow Rocks

15 Banded Pull-aparts

Then,

Review pull-up training

Strength

Wide Grip, Pronated (3 x submax)

Strict Pull-ups: 3 x submax: Rest 2:00

Shoulder Width Grip, Supinated Grip (3 x Submax)

Strict Pull-ups: 3 x submax: Rest 2:00

Close Grip Supinated Grip (3 x Submax)

Strict Pull-ups: 3 x submax: Rest 2:00

Metcon

Metcon (Time)

METCON (30:00 – 55:00)

4 Rounds for total time:

10 Hang Power Cleans (135, 95)

15 Calorie Row

25 Abmat Sit-ups

Rest 90s.

20:00 Cap
L3: (115, 75)

L2: (95, 65)

L1: (Bent-Over Rows in Place of HPC w. a lightweight)

*Alternate Options:

Row = 300m Run

20:00 Cap

Extra Credit

(55:00 – 60:00)

DB Floor Press: 3 x 30. Rest 60s.

– Go light. These should be UB sets. Around the 15th rep it should start to burn.