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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Strength: Superset of Tricep/Back work. Build in weight with the close grip bench. Your last set should be relatively difficult. Between sets perform 25 banded pull-aparts.

– Metcon: This workout is locally/globally demanding ie. pull-ups will challenge your local musculature and KBS/TGU will challenge your cardio-respiratory system/musculature head to toe. Be smart, and pace yourself at around 75%. There is no time component today so you can focus on quality!


(3:00 – 15:00)

Review the TGU with no weight. Have everyone get down the floor and walk everyone through this pretending they have a KB in hand. Perform 2 reps on each side


Grab a light KB and complete:

5 TGU on each side

5 Single Arm Russian Swings each

5 Single Arm KB Push press each

5 KB Front Squat on each side

5 American Swings

5 Yoga Push-ups


Review Close Grip Bench Press + Pull-ups Scaling


Close Grip Bench Press (10-10-10)

Rest 45s.

– add weight each set building to a moderate/heavy set of 8-10.

– This is 3 “work sets”

Banded Pull-aparts (25-25-25)

Rest 45s.

Metcon Prep

Make sure pull-up scaling is good to go.


Metcon (No Measure)

(35:00 – 55:00)

Not For time:

5 Rounds:

2 Turkish Get-ups after each completed round (1 on each side) 10 Pull-ups

20 KBS (53, 35)
20:00 Cap on this Work

Rx+:(Strict Pull-ups)

L3: (45, 30)

L2: (Band Assisted Pull-ups) (35, 25)

L1: (Reps start at 8 instead of 9) (Ring Rows) (35, 25 Russian Swings)

*Ideally your athletes will use the same weight for TGU as they use for KBS.

*Score = favorite named CrossFit workout

Extra Credit

(55:00 – 60:00)

Abs w. plate Switch: 4 x 20s work/20s rest.