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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today is Week 1 of a new Speed cycle for the Front Box Squat. Loading is intended to be light and allow for fast sets. This work will be done with a running clock.

– Metcon: Today’s Benchmark workout involves a heavier barbell and a high-skill gymnastics movement so managing pacing/fatigue is paramount. Start off slower than you think and adjust your pace as the workout progresses. All sets of Front Squats should be heavy and difficult to complete UB.

Warm-up

(3:00 – 15:00)

At a slow pace:

Grab a barbell and complete:

3 Rounds of:

5 Power Cleans

5 Front Squats

5 RDLs

*Add weight + repeat

*Between rounds complete:

10 V-Ups

10 Glute Bridges (squeeze glutes for a 2 ONE THOUSAND at peak contraction)

*These rounds should be slow enough that you’ll be able to coach your athlete’s movements.

Strength

Front Box Squat (8×3)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
EMOM 8: 3 Front Box Squats @60% of Monday 2RM

Metcon Prep

Power Clean + Front Squat: Build to Metcon weight in 3 sets x 1 Power Clean + 1 Front Squat. Between sets perform 3-5 Knee Lifts or T2B.

Metcon

Wicked Garden (Time)

For time:

15 Front Squats (155, 105)

21 T2B

30 Bar Facing Burpees

12 Front Squats

15 T2B

20 Bar Facing Burpees

9 Front Squats

9 T2B

10 Bar Facing Burpees
18:00 Cap

L3: (135, 95)

L2: (115, 75) (Knee Lifts)

L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)

Extra Credit

(55:00 – 60:00)

Banded Pull-Throughs: 3 x 25. Rest 60s.