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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we are working up to a 2RM in the Box Front Squat and performing accessory work (metcon.) The Front Box Squat will be the same technique as our speed box squats where you sit back on the box. The purpose of this is to break up the phases of the lift and develop force out of the hole.

– Metcon: Our Metcon today should be done at a fast pace, around 90% effort each round. You should be able to complete all movements in no more than 2 sets. You’ll rest 2 minutes after each completed round.


(3:00 – 15:00)

Box Programming Lower 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

Synergee Walk x 10 Steps each direction

Foam Roll each Adductor x 10 passes each


5 Rollover to split stretch

10 Lateral Cossack Squats

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


Front Box Squat (2-2-2-2-2-2-2)

*Use a 13-15″ Box, normal squat stance, sit back on box + explode up.
2RM. Rest 2:00

– Use a 13-15″ Box.

– Beginner: 5 x 5, adding weight if form permits.

Metcon Prep

Review Metcon Movements x 5-10 reps each.


Metcon (Time)

4 Rounds for quality, but a fast pace.

1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.

1b) Band Resisted Russian KBS x 20 Reps.

1c) DB Serratus Crunch x 20 Reps.

Rest 2:00 after each completed round. Scale loading as needed.

Extra Credit

(55:00 – 60:00)

5 Minutes of Parasympathetic Breathing