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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Build to a max over the course of 8-10 sets. Shoot for 80% of your current max if you have one. We will be using this number for percentage work for the next 3-weeks.

– GPP: Today’s work should be a maximal effort with both sled pushes and carries heavy. You should be recovered enough between efforts to repeat the same output.


(3:00 – 15:00)

3 Rounds of:

10 Walking Lunges

10 X-Band Walks Left

10 X-Band Walks Right

10 Banded Goodmornings

Rest as needed.


Spend 5 Minutes reviewing Banded Deadlift, going over how to set-up, the significance of using accommodating resistance (see notes), and practicing.


Banded Conventional Deadlift (1-1-1-1-1-1-1-1)

1RM. Rest 2-3:00.

– Drape band over the bar

– 400+# DL use your second heaviest band

– 300+# DL use a next heaviest band

– Less 300# DL use lighter band than 300+#

– Beginner: 5 x 5, no band. Reset on each rep working on perfect technique. Add weight only if form permits. Rest 2:00

Deadlift (For Reference only)


Metcon (No Measure)

(35:00 – 55:00)

5 Rounds of:

Heavy Sledpush x 50 yards

Heavy Farmer Carry x 50 yards

Rest 2:00
*Alternate Option:

5 Rounds with a partner:

15 Band Resisted Russian Swings

50 Yard Farmer Carry, AHAP.

*Work is NOT split. This done with a partner to have built-in rest and save equipment. This workout is NOT for time.

Extra Credit

(55:00 – 60:00)

Deadbug + Reverse Crunch: 3 x 12. Rest 60s.

– focus on big inhale + exhale when leg extends