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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Today we’ll perform the banded deadlift for speed work which is the opposite of what we did Monday. All reps should be fast/aggressive. Focus on being aggressive through full ROM.

– Metcon: This is a benchmark workout with global movements so managing sets early are important. Start at 80% of Max effort and sustain that for the first 6-7 minutes then go for broke the remainder of the workout.


(3:00 – 15:00)

60s Pigeon Pose on Box each side to open hips (leave boxes out when do for Metcon) Then,

8 Minutes of:

10 Reverse Lunges in place (5 each)

8 Birddogs (4 each)

6 RDLs with an empty bar

4 Squat Cleans w. empty bar

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 (2-2-2-2-2-2-2-2-2-2)

10 x 2 @60% of Monday + Band Tension. Every 60s.

– Reset on each rep, not done touch n go.

– Beginner: Conventional Deadlift: 5 x 5 at a moderate weight. Reset on each rep. Rest 90s.

Metcon Prep

Squat Clean: Build to Metcon weight in 3 sets x 2-3 reps per set. Rest 60s.


Adrenaline (AMRAP – Reps)

AMRAP 8 of ascending reps:

2 Burpee Box Jumps (24, 20)

2 Squat Cleans (135, 95)

4 Burpee Box Jumps

4 Squat Cleans

6 Burpee Box Jumps

6 Squat Cleans

And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)

L2: (20, 15) (95, 65)

L1: (Burpees) (75, 55) Beginner Option:

4 Rounds, Rest 60s: 6 Burpees

6 Russian KBS

6 Goblet Squats

Extra Credit

(55:00 – 60:00)

Double Leg Banded Leg Curls x 100 Reps.