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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Strength: Build to a new 1RM Back Squat over the course of 8-10 sets. You should have a plan in place in how your sets should look in terms of weight selection. Be smart and end on a high note.

Warm-up

Warm-up (No Measure)

Warm Up (3:00 – 15:00)

Box Programming Dynamic Warm-up

BP Dynamic Consists of: High Knees

Butt Kickers

Inside Taps

Outside Taps

A Skip

B Skip

Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point Leg Swing opposite toe to opposite hand

Carioca

Jumping Jack Shuffle (switch half way) 90 Degree Hip Rotation

Strength

Back Squat (1-1-1-1-1-1-1-1-1)

Back Squat: 1RM. Rest 3:00.

Beginner: 5 x 5. Rest 2:00

Front Rack Reverse Lunge (8-8-8-8)

Front Rack Reverse Lunges: 4 x 8-10 ea. AHAP. Rest 90s.

Banded Side Bends (15-15-15-15)