Set 1: 10 Reps 40-45% + 3 Eleverator Goblet Squats (Light) Complete reset of trunk maximum of every 5 reps for all sets) Back Squat (Every 4:00 for 12:00 (3 Sets)) (Note: Focus on bracing and staying active throughout the entire ROM Practice positive self-talk throughout sets of 10 in preparation of the 20’s. Set 2: 10 Hollow Rocks + 10 Tuck Ups + 10 2-Count Flutter Kicks Weightlifting Set 1: 8 Cossack Squats/leg (Load based on feel) :10 Left Arm to Sky/Right Hand on Ground (Bottom of squat) Accessory Work :10 Right Arm to Sky/Left Hand on Ground (Bottom of squat) * Go for broke on these DU and push to get into the 2nd round of DL Mobilityġ0 Steps Forward (Hip Circle) + 10 Squatsġ0 Steps Backwards (Hip Circle) + 10 Squatsġ0 Laterals Steps (Left) + 10 Lateral Steps (Right) * Pick the gymnastics pulling movement and reps that will be challenging enough to make you fight to do it in max of 2 sets Adjust the reps accordingly Don’t want to get to muscle failure in these movements * DL: Choose a weight that will allow you to go UB or 5.5 with 2 breath rest through 2-3 sets * Cals need to be at a steady output that is about 80-85% of your ME 500m Pace
#Tuck up crossfit how to#
Goals of todays WOD is to learn how to keep HR under control coming off the rower immediately into more pulling movements and dealing with higher level gymnastics movements (respective to your current skill set) **Make Adjustments to Weight/Reps/Movements w/ coach Metcon (AMRAP – Rounds and Reps)ġ0 Pull Ups (RX+ 10/8 Ring MU, 15 Bar MU or 20 CTB) (Note: Score totals number of reps achieved each round of Push Ups or HSPU List weights used in the notes) ConditioningĤ:00 to build to DL Load (In between sets start warming up gymnastics movement of choice for WOD)ģ-4 Pull Ups (or 2-3 of your chosen RX+ movement) Set 3: 50 Singles (25 DU) + 3 Wall Walks + Push Ups (RX+HSPU) Set 2: 6-8 Barbell Curls 2: ME Strict Supinated Grip Chin Ups (RX+ Strict Supinated CTB) :30 Rest Gymnastics Volume Development Metcon (AMRAP – Reps) :30 DB/KB Press (Light) Immediately into… 1/2 Lap Reverse Heel Walk + 1/2 Lap Reverse Toe Walk
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